Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B Warmup:

150 m run

150 m row

25 jumping jacks

25 mountain climbers

25 air squats

5 strict pullups

10 pushups

Workout warmup:

5x3 Power cleans working up to a heavy triple.

Workout:

Guadalupe, benchmark wod.

Five 3-minute AMRAPs in 19 minutes

• AMRAP in 3 minutes

• 3 Power Cleans (135/95 lb)

• 6 Push-Ups

• 9 Knees-to-Elbows

• 1 minute Rest, then repeat (5 times total)

Lift:

Bench press

5@75%+3@85%+3@85%+max set @ 70%

Skill:

5 rounds of max set of:

strict pullups

Kipping ring dips