Warm up: 2 rds
Walking on toes
Walking on heels
heel to toe walk - Heel Sweeps
100 perfect single unders with jump rope.
25 wrist/rope rotations on each hand.
Strength: Shoulder Press
1x8 @ 65
1x8 @ 70
1x6 @ 80
1x6 @ 85
Conditioning: 15 Min AMRAP
5 Chest To Bar Pull ups
5 T2B
15 Push Press (135/95)(125/85)
30 Dubs
Strength: 10 min EMOM 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 3 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Deadlifts (185/155)(155/135) 10 Pull ups
STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X8@ 70% 1X8 @ 75% 1X8 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 Conditioning: 10min AMRAP 10 Planking Burpees 10 Air Squats 10 Push ups 10 Weighted Sit ups (
Conditioning: For Time Partner WOD (Split reps) 1,200m/1000m row 60 Hang Power snatches (115/75)(95/65) 60 Handstand pushups/ Kneel and Press 800m/600m row 40 Hang Power Cleans (115(95/65)75)(95/65) 4