Golden Empire Training

WOD:
Strength:
Press 3x3


"Kelly"
5 RFT of:
Run 400m
30 Box Jumps 24"
30 Wall Ball 20#, 10' target


SB WOD:
Press 3x3, rest 5


Press: 10, 7, 4 reps w/ 1min rest between sets, rest 10


AMRAP in 10 of:
3 Ring Dips
4 CTB Pull-ups
5 Ring Push-Ups
6 Box Jumps 33"
*With 20# vest on

Pic: "The 3 Bars of Death"