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25
Nov

Strength: 
1) OH Squat: 3-3-1-1-1 (8 min cap)
2) 12 min Alternating EMOM
5 Bench @ 80+%
5 Bent Rows (155/105) (adjust as needed)

WOD: For time
30 Cal Row 
30 Box Jump overs 24/20″
30 Deadlifts 185/135#
30 Wall Balls 20/14#
30 Strict Ring Dips
30 Wall Balls 20/14#
30 Deadlifts 185/135#
30 Box Jump overs 24/20″
30 Cal Row

20 min cap

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