Strength: Deadlift 5x5 @ 70% (5th set is a Max Effort Set)
Conditioning: 15 min Amrap ladder
3 Kettlebell Swings (55/35) 3 Front Squat (165/125)(135/95) 3 Burpees
6 Kettlebell Swings 6 Front Squat 6 Burpees
9 Kettlebell Swings 9 Front Squat o 9 Burpees
12 Kettlebell Swings 12 Front Squat 12 Burpees
15.....18....21......24....27
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
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