WOD:

For Time

20/14 Calorie Echo/AAB (29/20 Row/Ski/Bike Erg)

40 AB Mat Sit Ups (add weight if desired) Rx+GHD Sit Ups

2:00 Rest

20/14 Calorie Echo/AAB

30 Power Snatch 75/55

2:00 Rest

20/14 Calorie Echo/AAB

20 Burpee Box Jump Overs 30/24″

STRENGTH:

#Power Snatch + Hang Squat Snatch

EMOM 8

1 Complex

FINISHER:

2-3 Rounds

1:00 Row For Calories

1:00 Max HSPU w/ 2″ Deficit

1:00 Max Wallballs 30/20

1:00 Rest

BODYBUILDING:

Bench Press 4 sets of 10

Incline Barbel 4 sets of 10

D Ball Bench Press 4 sets of 10-15 D-Ball Bench Press

Flat Bench DB Chest Fly 3 sets of 12

Standing Tricep Extension with Band 3 sets of 10

Single Arm DB Kickback 3 sets of 10