Strength:
Barbell Rows 3x10
Tricep Work 3x10
Press 5x5 (start around 65%)
Conditioning:
"How fast can you go?"
10min Amrap
3,6,9,12,15,18.......
Slam Ball Wall Balls
Push Press (95/65)
Burpee Plank Jacks (Star Jumps) (wtf are they ur asking? haha)
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