“You can’t spell Am”Eric”a without….”

 In WODs

Primer: 7 burpees to plate + 100 m run
4 rounds for warm up

Lift: bench press 10sx1rm

Wod:
150 wall ball
Every 25 reps:
15 kettle bell swings

After 10 min to establish 1rm clean and jerk (anyhow : power/full)

25 min cap

Conjugate:
Floor bench press work to 1 rm (2-5min between sets) after 90% for 3sx2r
Rig skull crushers 4sx10r
Banded kick backs 4sx10r each arm
Land mine row 4sx10r each arm
Finisher- 3min max effort banded push ups

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