Squat
A. Front Squat 3×5 @ 70% +5-10# B. SA OHS from half kneeling 3×10
Press
A.Push Press/ Bench Press 3×5 @70% +5-10# B. SA Bench Press Alt ( 1 wt stays up) 3×10
Workout x 3rft
Row 20 Cal
20 Leg Raises
20 SA KB Swings 26/35
20 Plyo Jumps(air squats to 90 degree)
90 day challenge
Fitness Open WOD 13.3
12 minute amrap
150 wallball shots 20/14
90 double unders(scale triple singles)
30 muscle ups (no scale if you reach muscle ups before 12 minutes marking time compketed)
