Abs:
5 sets: 10 Birddogs
15 Plank Jacks :20 sec Superman Hold :30 Glute Bridge Hold
Conditioning: (25min total)
Partner WOD: Partners alternate rounds throughout Amraps
7-minute AMRAP: 3 pull ups
3 Deadlifts (225/185) (185/145)(155/115)
Rest 2 minute
7-minute AMRAP: 4 T2b 4 Push Press (135/95) (125/85)
Rest 2 minute
7-minute AMRAP: 6 KBS (70/55)(55/35) 6 HSPU
12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...
12/9: Max Bar hang 12/10: 1 min max burpees to plate 12/11: 1 Min max KBS (55/35) 12/12: Max wall sit 12/13: 1 min Max Goblet Squat Hold...
Strength: Shoulder Press 4x8 @75-80% Conditioning: 10 Min EMOM 4 Push Up + Pull Across (40/25)(35/25) 4 Barbell Power Clean & Jerk...