Strength: Bench Press 5x10 Them 5x5 Wod: For Time "Karen" 150 Wall balls 20/14

Emom: 12 Minutes Odd: 3 Stone 2 Shoulder AHAP Even: 15/10 Ring Dips Wod: 5-4-3-2-1 Stone 2 Shoulder 115/65 Rope climbs Conditioning: Row 2000 Meters

Strength: Squat Clean 5@50% - 5@60% - 3@70%x2 - 2@80%x2 Wod: "Jack" As many rounds as possible in 20 minutes of: 115 Pound Push Press 115 10 Kettlebell Swings 1.5 Pood 10 Box Jumps 24"