Take 10 minutes to warm up to your push press weight for the WOD WOD 7 rounds 5 unbroken push presses (for load) 15 Russian KB swings Rest 2 minutes Score is weight used for push press and total time. Competitor 70/53 Fitness 53/35...

Partner WOD 18 min amrap 12 box jumps 6 thrusters 95/65 6 bar facing burpees One person works at a time

Bottoms up KB presses 5 x 5-7 reps each arm WOD “Bad Karma” Barbell curls 45/35 50-40-30-20-10 KB swings 53/35 10-20-30-40-50

Hero WOD “Hall” 5 rounds 3 power cleans 225/155 200m run 10 kb snatches/side 53/35 2:00 min rest after each round Fitness: 165/115 Lifestyle: choose a challenging power clean weight. 25/15 db snatches

Flexual Healing 60 cal row or bike 50 Russian KB swings 53/35 40 clean and jerks  115/75 30 Bar facing burpees 20 toes to bar 10 thrusters 20 toes to bar 30 Bar facing burpees 40 clean and jerks 115/75 50 Russian KB swings 53/35 60 cal row or...

Bench Press 7-7-7 WOD 75 single arm db or kb shoulder to overhead *after every 15 reps complete 10 bent rows 95/65 75 kb swings 53/35 *after every 15 reps complete 10 pushups Lifestyle : adjust kb and bent row weight to a manageable load.