Warm-up
3 Rounds of:
10 x Push ups
10 x Good mornings
10 x Shoulder pass throughs

WOD 1
5 x 5 Bench press
Then
3 x 10 Single arm DB Bench press (1 Set = 10 reps L arm, 10 reps R arm)

WOD 2
“Death by Power clean” (135#/95#)

Core
3 Sets of:
1 Min L-hold (Pull-up bar or Parallettes)
10 x Russian twists (1 rep = Both sides)

Extra WOD
Rowing
10 Sets of:
20 Cal Row
30 Secs rest