Warm-up

2:00 bike, row , ski

3 sets:

10 Dynamic scorpions
10 pineapple pickers
:15 plank or HS hold
:15 Bar hang

Strength/Skill

Bench press

6-6-6-6-6

WOD

18 Minute AMRAP:

100 Meter OH Plate Carry 45/35
10 Burpees to Plate
10 Plate Ground to Overhead 45/35
20 Plate Rows 45/35

Compare to: 11/1/2023