MWOD: standard Perfect Stretch in place of Bulgarian squat
Dynamics: 1 round
SWOD: Strict Press (DB or barbell)
5,3,1 (Use the first round of 5 as a warm up then gradually increase weight and reach for a 1 Rep Max last round)
WOD: 3 Rounds for time of:
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push Press/jerks (Men 135 lbs, Women 95 lbs)
5 Push ups
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