Warm up
Dynamic warm-up
Skills
Push press and KBS
WOD – Bench mark workout
JACK
AMRAP in 20 minutes
Push press – 115/85lbs
KB Swings – 24/16kg
Box jumps – 24/20”
After bash
Ring dips / ring balance
Stretch
Warm up
Dynamic warm-up
Skills
Push press and KBS
WOD – Bench mark workout
JACK
AMRAP in 20 minutes
Push press – 115/85lbs
KB Swings – 24/16kg
Box jumps – 24/20”
After bash
Ring dips / ring balance
Stretch