8-8-16

Strength-Bench Press 1X15(45#-75#) 2X8 Moderately Heavy 4X3 AHAP Rest 90 Seconds between sets 2X15 with dumbbells WOD 5X 200m run 10 Deadlifts (155/105) 15 Push-ups 20 Air squats

8-4-16

Strength Front Squat 1×10 w/plate held in front 2×8 @60% 4×2 @85-90% 1×12@50% Wod 400m run to start and finish 4x 8 toe to bar 8 box step ups w/kettle bell in each hand(35/26) then 750m row then 4x 8 toe to bar 8 box step ups w/kettle bell in each hand(35/26)