Warm up:
3 Rounds
100 run
10 Lunges
6 Inchworms (Don’t worry will we show you)
10 Barbell Shrugs

Strength-
STRENGTH: Do some warm up sets with and empty bar and lighter weight
Strict Press 3×5 70%
3×3 75% 3×3 80%
Points of Performance to watch for- Body Position, Hand Location, Bar Path, Full Extension

WOD: 16 Mins Assualt Bike MAX Calories
*Every 2 mins 6 Slamball Over Shoulder
*Heaviest slam ball you can move without resting, its only 6 it should be pretty heavy. we have 20s,30s,50s a 70 and a 100 and 150.