Strength: Deadlift 5x5 (add 5-10lbs from last time)
Stiff leg Deadlifts :35-40% of DL
(Can use barbell or Dumbells, if using Barbell, 4x8, if using DB 4x10
Conditioning:
15min Amrap
200m Run 5 Box Jump Overs 7 Pull ups/Ring Rows 9 Deadlifts (225/155)(185/135) (155/95)
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