WOD
Strength
5 sets
Bench Press: 3 reps at 80-88%
KB windmills: 3 e/side
Conditioning
For Total Reps in 12 min:
2 min Wallballs (20/14)
2 min Row for Cal
2 min Burpee Box Jumps (24/20′)
Extra
4 sets of 12 e/arm- standing single arm DB strict press
Back Squat: 80/2*6 sets