Warm Up:
3 rounds: 5 Dislocates 10 Sit ups 5 scap pull ups + 3 strict pull ups 10 goblet squats 5 snatch grip push press with Bar Bell
Conditioning:
Partner WOD:
10 rds
10 Bar Muscle-Ups (Scale with 10 Strict, or Kipping Pull up)
12 Power Cleans (155/115 lb)
200m Run (together)
Split Reps evenly
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...