Ross

A.  10-15 Minutes of HSPU practice  

B1.  Shoulder Press (Jerk Stance) – 3 x 5 w/30 Sec Rest 

B2.  Pull-ups (Supinated Grip) – 3 x ME w/30 Sec Rest 

B3.  Bulgarian Split Squats – 3 x 5/5 w/30 Sec Rest

B4.  Weighted Strict GHR – 3 x 10 w/30 Sec Rest 

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Recovery WOD Option:  

C.  15 Minute AMRAP 

300M Row @ 70% (Keep Strokes per minute around 25-30) 

10 x Russian Swings @ 1.5 pood/1 pood 

10 x Push-ups 

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