"CHOCOLATE CAKE"

1. WARM UP

Mobility WOD

- Band: Samson
- Band: Supine Hamstring
- Foam Roll: Adductors

Dynamic Warm Up - Multi Level Box Jumps

- Low, Middle, High

- High, Middle, Low

- High, Low, High

- Middle, High, Middle

- Middle, Middle, Middle

2. STRENGTH

- Burgener Warm Up

- Front Squat, 5x3

- Bench Press, 12x3@60% of 1RM (on the min)

4. WOD - "CHOCOLATE CAKE"
FOR TIME:
7 rounds:
- KB Clean & Press (70#/53#), 6 reps/side
- Toes 2 Bar, 12 reps
- Farmer Carry (2x135#/2x95#), 2 gym lengths

Rest 1 min, then:
2 rounds:
- 10 HSPU
- 10 Pushups
- 10 Ring Dips

Post loads and times to comments.