4x10 (5R/L) half kneeling bottom up KB press@light to moderate weight
Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
REST >90 sec
12 min AMRAP:
Sprint (optional): 200m Run / 250/200m Row / .5/.4 Km Bike / 50 Doubles or 100 Singles
9 Box Jump Overs / Box Step Overs (24/20)
5 C2B Pull-ups