Core:
Full Turkish Get up 3x3 each side As heavy as possible
Strength: Deadlift 5x5
Conditioning: (NO Dumbell version today) Every 5 Min for 20 Min
10 Unbroken Back Squats (Rx+165/115) (Rx 135/95) Run 200 Meters 10 Unbroken Back Squats
****Rest remainder of the 5min then repeat for a total of 4rounds
**** if these weights are too light or too heavy Use 50% of your 1 Rep Max Back Squat
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
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans
Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching