Functional Fitness

Warm up:

3 Rounds of:
5 KB Halos in each directions
7 Push-ups
9 Russian KB Swings
15 sec KB OH Hold each arm

Strength: Bench press

Warm up: Bodyweight
10 Wrist push-ups
10 Banded floor press
10 Band pull aparts

With an empty barbell:
10 Spoto press
10 Bench press

Bench Press
1. Build to today's technical heavy single.
2. 2 x max set @ 70% of 1, rest 3 min between sets.
Keep 1 rep in reserve, don't go to complete failure.

WOD prep:
5+5 KB Hang cleans
5+5 KB Push press
5m KB Front rack carry each arm
5m KB OH Carry each arm

WOD:
10 Rounds, You go, I go:
5 KB STOH
10m KB OH Carry
20m Front rack carry
10m KB OH Carry
5 KB STOH
Rx = 2 x 24/16kg
Time cap = 15 min