May 21, 2019

Warm up

3 rounds

10 deck squats

3 Cuban press

3 wall walks

5 Copenhagen side planks each side

-scale the side plank to a captain morgan

15 minutes

Strength

Work to a heavy 5 rep

Hang power snatch

Between sets

15 tricep push downs

WOD

16 minute

amrap

Run 500m

15 shoulder to overhead

10 strict pull ups

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