SWOD- 15 min to:
A. Find new 3 rm bench press. Accumulate 50 ghd extensions while you are finding your 3rm bench press. No benching unless u have a spotter.
A. Max effort double unders in 3 min
B. 10 min AMRAP
8 TGU (4 each arm) 53/35/35/26#
10 KB sit-ups 53/35/35/26# KB touches the floor above your head
12 KB swings 53/35/35/26#
Rx+ use 70/53# KB and start with 4 KB snatch at 70/53#