Strength: 1a) Push Press- (5x to Find 3RM) 1b) Chin-ups (5x5RM) 2a) Dips 4x10 2b) DB Row 4x10
Conditioning:
Conditioner: 15 minute AMRAP Buy In 150 Dubs / 300 Singles -2 Muscle Ups / 4 Pull-ups -200 ft suitcase carry (up & back x 2) -4 Muscle Ups / 8 Pull ups -200 ft suitcase carry (70/55) -6 Muslce Ups / 12 Pull-ups *Continue Adding 2/4per round
Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups