Warm-Up: 3 Rounds at steady Pace:
Jump Rope x 2:00 Minutes
20 Walking Lunges
PVC Dislocates x 20
Bear Crawl x 20 m

Strength/Speed WOD:
A:Bench Press 6 x 3 @ 60% of 1 Rep Max- Concentrate on Speed- Rest 30 seconds
B.Hang Power Clean 3 x 3- Rest 60 seconds
C1: Back Extensions 15 x 3- Rest 60 seconds
C2: 30 Second AMRAP BURPEES x 3 sets- Rest 60 seconds

Kevin’s Notes: First do Bench Press for 6 sets of 3 reps.. Then do Hang Power Clean 3 sets for 3 reps… Finally do back extensions for 15 reps, then rest 60 seconds, then do As Many Reps Possible for Burpees, Rest 60 seconds, then do back extensions… Do Each for 3 sets

Met-Con WOD: 3 Rounds for time of:
As Many Reps As Possible of:
Bench Press @ Bodyweight
Pull-Ups

Kevin’s Notes: Do Bench Press for as many reps as possible, then move onto pull-ups, when you reach failure on bench press.. Then do pull-ups to failure.. Rest as needed between sets… Complete 3 sets… If Bench Press at bodyweight is too much, pick a appropriate weight…