Warm up: 250m row 200m run 3 rounds 12 walking lunges 12 plate OH press 12 plate crunches WOD: A. OHS 5-3-3-3-1-1-1-1 Rory McKernan 225-245-260-275-290(f)-290-300(f)-300(f)-300lbs B. 800m run time trial Powerlifting: 3 x 3 high bar back squat @90% 1 RM, rest 3 minutes 3 x 3 weighted pull ups (work up to max), rest 3 minutes 3 x 10 reverse hypers, rest 30 seconds 3 x 10 DB press, rest 30 seconds
