Warm up:
Tricep Work 3x10
Face Pulls or Rear Delt work 3x10
SIngle Arm DB row 3x10
1x8 @ 65
1x 8@ 70
1x8 @ 75
1x8 @ 80%
1x5 @ 70
1x5 @ 75
2x5 @ 85%
Conditioning:
3rds (8min Cap)
15 Box Jumps (24/20)
12 Wall Ball (25/16)
10 Push Press (135/95)
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
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups