Strength

Squat Snatch: Work up to 90% of your 1RM and make 3 at that number. Once you’ve made 3 continue on to a PR attempt with the remaining time.

WOD

AMRAP in 8 Minutes of 

20 Wallball 20/14lbs
5 Renegade Rows 40/30lbs

A Renegade Row has four movements.  Two strict plank push-ups and alternating pulls with dumbbells.  

If you’re still working on getting strict plank push-ups you’ll work through the following with as much resistance as you can handle. 

AMRAP in 8 Minutes of 

20 Wallball 20/14lbs
10 Push-Ups