Thursday –
A. 4 Rounds - 12-15 min
A1. Bench Press x5 reps; working up to a tough set
A2. Hollow Rock x15-20 for quality
A3. Turkish Get Up x2-3 each arm [moderate weight]
B WOD
3 rounds; 50 sec on; 10 sec off to rotate;
1. KB Hang Clean [alt]
2. Box Jump + Step Down [24/20"]
3. Shuttle Sprint; [1pt every 10m]
4. Row for Cal
rest 1 min