Thursday

Group warm up
Line drills
2 rounds
10 push-ups
5 big C's and D's

Strength
Bench press
7@ empty bar
5@ 40% of max
3@ 60%

Then in one shot (with a spot)
10 - 8 - 6 - 4 - 2
*Start with 50%, after each set, rest bar long enough to add 10 lbs on each side, then immediately begin next set

Metcon
18min AMRAP

400m run/row
5 pull ups
7 hang power snatch 135/95, 105/75, 85/55
9 slam balls 20/15