Strength: Back Squat 4x3 @ 85%
Conditioning: (20 min cap)
For Time: 10 HSPU Or Seated DB Press (50/35) (40/25) then 10 Rounds: 7 Front Squats (155/105) (135/95)(95/65) 7 Push Press or DB Push PRess (50/35) (40/25) then 10 HSPU or (50/35) (40/25)
Use a weight that you DEFINITELY won't have to break up any sets of 7, but are DEFINITELY not going to breeze through all 10 rounds.
Strength: Bench Press 5x6 @ 75-80% Bicep Curls 3x12 Tricep Ext: 3x12 Conditioning: 12min AMRAP 200 Meter Run or 50 Dubs 14 Alt Dumbbell...
For Time: Partner WOD 60 Power Snatches (95/65 lb)(75/55) 60 Burpee Box Jump Overs (24/20”) 20 Pull ups 40 Power Cleans(115/85 lb)(96/65)...
Strength: Deadlift 4x5 @ 75-85% Conditioning: 15min Amrap 5 Heavy Deadlifts (245/185)(225/155)(205/135) 20 Alt DB lunges (10 per...