Sweet Quote: “Coming together is a beginning. Keeping together is progress. Working together is success.” -Henry Ford

WU: 400m run
3 minutes of TGU. Alternating arms.
S: Sumo Deadlift. WU to 70%-80% of last week’s 1RM. 3-3-3-3-3. Rest as needed.
C: AMRAP in 8:00 of:
Max Push Press 135/95
100m shuttle sprint
*Every time you drop the bar, sprint. Record total push press reps and runs to board.
LIII: 115/75
LII: 95/65
LI: Weight of choice.
PWOD MOB: Stretch hamstrings and shoulders. Rollout upper back.

Advanced: 155/105