“I love scotch. Scotchy scotch scotch. Here it goes down, down into my belly.”

Strength
Bench Press (regular grip)
3-3-3-3-3+

Start around 50 or 60% and work up to a heavy 3.
Last set is a + so if you can do more go for it!

WOD
Alternating Tabata

Kettlebell swings 53/35#
Push Jerks 95/65#

A tabata interval is 20 seconds of work:10 seconds of rest repeated 8 times. In a double alternating tabata there are 8 rounds of two different exercises, making a total of 16 (20s work:10 rest) intervals. Your score is your total number of kettlebell swings and your total number of push jerks.

Cash Out

50 Hollow rocks (watch video for proper form)