WOD

Partner McGhee
30min AMRAP
5 deadlifts (275/185)
13 pushups
9 box jumps 
Alternate rounds with your partner
 
1Team Training
Take Class OR
A. FS @ 10 10 tempo 4 singles *Build by feel
*after each set do 10 Banded Glute Ham Bridges plus rapid Adduction x 10 reps
*ask a coach about this!
B. Snatch 4 x 3 singles @ 75-80% of 1 rm
C. 25/20 Strict C2B Chinups followed by 25/20 Strict Pullups For time
+
7 min amrap @ high effort
5 PC (165/105-115)
10 Box jumps (24/20)
+
GHD situps 3 x 15 reps
Glute Ham Raises 3 x 10 reps