Wednesday

Group warm up
2 Rounds for quality and range of motion:
10 Sampson stretch
10 Overhead squats (use a PVC)
10 GHD sit-ups (sub AbMat sit-ups)
10 Hip extension (sub good mornings)
10 Pull ups (sub banded strict pull-ups)
10 Box Dips (sub banded dips or box)

Strength (stay as close to the 2 min window as possible)
Every 2:00 for 10:00 (5 sets):
5 Benchpress
Sets 1-2: @ 65%
Sets 3-4: @ 70%
Set 5 @ 75%

Metcon
12-9-6-3 (as fast as possible)
Hspu
Hollow rocks

At the 5 min mark...

21-15-9
Hang power Cleans 115/80, 95/65, 75/55
Floor sweepers (left & right =1)
*score is final time