9.20

5 rounds (top of every 3 minutes)
3 push press

6 ball slams
40 sec. effort on AB increase output every 20 sec. to a full sprint for final 20s)

**increase weight and intensity each round.. nothing over 80% of push press

Rest 5 minutes

5 rounds (top of every 3 minutes)
3 narrow stance Sumo DL

6-8 push-ups
40 sec. effort on Rower increase output every 20sec. to a full sprint for final 20s)

**Increase weight and intensity each round…. Nothing over 80% of DL