Warm up: 200m run Instructor led kettlebell work 3 rounds 5 ball slams 10 lunges WOD: 21-15-9 unbroken KBS 2/1.5 unbroken WBS 20/14 Powerlifting: 3 x 5 bench press @ 85% 1 RM, rest 3 min 3 x 5 clean @ 85% 1 RM, rest 3 minutes 3 x 10 reverse hypers, rest 30 seconds 3 x 15 GHD sit ups, rest 30 seconds
