Friday

Warm Up

5x
200m Run
10 Russian Kettlebell Swings

Strength

Strict Press

3@70%
3@80%
Max Reps @90%

WOD

1k Row, followed by:

21-15-9:

KBS Rec-(25/35) Rx- (35/55) Rx+(50/70)
Burpees

Extra

EMOMx10

Odd:  Power Clean + Hang Squat Clean + 3-5 Front Squats – you choose the weight

Even:  1-6 Muscle ups (sub Pull Ups)

VOD

My child, don’t reject the Lord’s discipline,
    and don’t be upset when he corrects you.
For the Lord corrects those he loves,
    just as a father corrects a child in whom he delights.

– Proverbs 3:11-12