Warm-Up: Coach’s Choice
Strength/Skill: Shoulder Press
5 x 5
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: Four 5-Minute Rounds
10 Sumo Deadlift High Pulls (95/65)(65/45)
20 Slam Balls (30/20)(20/15)
400 Meter Run
Stimulus/Focus: Work as fast as you can to earn as much rest time in each five-minute round as you can. Aim for at least one minute of rest each round. Strive to complete all reps unbroken and push hard on the run.
Cool Down: 3 Rounds
10 V-Ups
10 GHD Sit Ups
10 Toes to Rings