Strength:
1a) Push Press- (5x to find 1rm) 1b) Chin-ups (5x to find 3RM) 2a) Dips 5x8 2b) DB Row 5x8
Conditioning:
10 minute AMRAP -20 ft Handstand Walk/ 60 ft Bear Crawl -5 Pull-ups -10 Push-ups -15 Alt Pistols
Bench Press: 1x8 @ 65 % 1x8 @ 70 1x8 @ 75 1x8 @ 80 1x8 @ 65% Bicep Curls 3x10 Tricep ext 3x10 Conditioning: 12 min AMRAP 6 Hang Power Snatches (95/65) 10 Box Jump overs (24/20) 100 Meter Farmer Carry
Conditioning: Partner WOD 30min Cap Buy in: 400 M Run Together 100 Wall Balls 90 Shoulder Taps 80 KBS (70/55)(55/35) 70 Toes to bar/Knee to chest 60 Power Cleans (135/95) 50 Push Press (135/95) 40 Pul
HAPPY TEQUILA TUESDAY BIRTHDAY TO TRISH AND KATHY! STRENGTH: BACK SQUAT 1x8 @ 65 % 1x8 @ 70 1x8 @ 75 1x8 @ 80 1x8 @ 65% Conditioning: 12min EMOM Min 1: 21 Double Unders + 9 Deadlifts Min 2: 21 Double