Skill:
2x - 5x Russian Swings + 5 American Swings / 2x10 - Tempo Strict Press
4x10 - Plank to Push-up w/ short Pause
Strength:
Strict Press
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.**
4x2@85%ww
1x2+AMRAP@85%ww
WOD:
15 min AMRAP:
5-10-15-20-25-30-35 and so on until time expires...
Calorie Row
American KBS @ 53/35 / 10-15 UB Reps