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Workout Of The Day – Friday 4/19/2019

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WOD

10 Rounds every 1:30
3 Push Press at 75%
5 Barbell Back Extensions on Box

5 min rest

4 RFT
20 American KB Swings Blue / Green
10 1 Arm Front Squats
5 Power Snatches 165/115


SWOLY

20 Barbell High Pulls
20 Barbell Wide Grip Press
20 Back Rack Press
1min OHS hold at the bottom

12 Min EMOM
M1 – 5 Wide Grip Strict Pull Ups
M2 – 5 Strict Dips (use the metal dip bars)

5 Rounds for Quality
10 DB Stiff Legged DL
10 DB Split Lunges