Strength-  Bench Press 3-3-3-3 @ 32X1 (sets start at 65% 1 RM)

Skill Transfer/Olympic-  

WOD: “Death by Burpee and 10 m shuttle”

Odd minutes are burpees

Even minutes are 10m runs

Everyone in the class will continue exercising until the last person is finished.  Once you are done, you get a 1 min rest, then 5 reps burpes and 4 runs repeating until the last person finishes.

MOD:

Front Squat 1, 3, or 5 RM

Push Press 1 or 3 RM

WOD:

3 Rounds with a Partner

50 Pull-ups

20 DB Snatch