Warm-up
With a heavy KB
5 Snatches each arm
5 Goblet Squats
5 windmills each arm
5 goblet squats
5 arm bars each arm
5 goblet squats
5 weighted pistols (lose the weight if still working on them)
Strength – 20 minutes
Front Squat
5-4-3-2-1
Push Press
2-2-2-2-2
WOD
12 minute AMRAP
12 Push presses (115,80)
12 Chest to bar pull-ups
12 Pistols
Open (95,65)
*these must be push presses today. No push jerks.