Strength: Bench Press
1x5@ 65%
1x5 @ 70%
1x5 @ 80%
1x3 @ 85%
1x2@ 95%
Bicep Curls: 3x10 per arm
Triceps: DB Kick Backs 3x10 per arm
Single Arm DB Rows: 3x10 per arm
Conditioning: 10min AMRAP
10 Deadlifts (185/155)(165/135)
8 Box Jump Overs (24/20)
6 Burpee to Plate (45/25)
Strength: Back Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Conditioning: 8 rounds 4 Toes to Bar 8 Deadlifts (185/155)(165/135) 16 Alternating DB lunges (45/25)(40/20)
Strength: Find a 1RM Push Press 4 Rounds 12 Burpees 10 Hang Cleans & Jerks (125/85)(115/75) 50 Dubs 12 Pull ups
Partner WOD: 30min Amrap Buy in: 4000/2000 m row Then in remaining time Amrap of: 40 Weighted Sit ups (45/25) 20 Deadlifts (225/155)(185/135) 40 Single-Arm Dumbbell Snatches (50/35)(45-25) 40 Single-A