Yeah.

WOD


1A) Front Squat
       5 x 4 - 75%

1B) Snatch Push Press
       5 x 5 - 75% of snatch

1C) Clean Pulls
       5 x 5 - 95%

2A) 5 Rounds not for time.
       10 GHD russian twist sit ups with 20# DB
       20 Meter banded sprint (partner holds you back)
       Rest 45 Seconds between rounds.

3A) AMRAP 8 Minutes.
       8 KB Swings - 86#
       8 Triple Unders
I got 6 Rounds flat.

3B) For 20 Minutes.
       Push a medium weighted sled take rest whenever needed but just slow and steady.




All I got to say is fun Friday now time to rest.

God bless, JM