Open Gym 9am-noonTeamWOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15


Shoulder press:

3x max reps at 90% 


Superset for 4rounds

10 kettlebell strict press

10 kettlebell bent over row

10-15 toes to bar (strict if possible) 

*sub knees ups* 


For time: 

50-40-30-20-10reps of:

Box jumps 20/24

Kettlebell swings 35/53

Push press 35/45

Overhead plate lunges 35/45

Doubleunders x3