Skill/Strength

5 sets

-3 Behind the Neck Press

-3 OHS

Weight should be as heavy as possible as long as movements are performed in  safe and correct manner.

WOD

7 Rounds

-7 Fronts Squats (155/105)

-7 Push Jerk

***If bar is dropped during the round athlete will perform 7 burpees, NO PENALTY if round is performed UNBROKEN***

Extra Credit

Tabata Plank

W/ Plate 45/25