Strength: Bench Press
1x8 @ 65%
1x6 @ 75%
1x4 @ 85%
1x4 @ 90%
Bicep Curls 3x12
Tricep Curls 3x12
Conditioning: 12min Amrap
3 Slam Balls
3 Toes 2 Bar
3 KBS (70/55)(55/35)
6 Slam Balls
6 Toes 2 Bar
6 KBS
9 Slam Balls
9 Toes 2 Bar
9 KBS
12 Slam Balls
12 Toes 2 Bar
12 KBS
......keep adding 3 reps until the 12min is up
Strength: Find a 1rm Push Press Conditioning: Every Minute for As Long As Possible (15min cap) 10 Alt Db Snatches (50/35)(40/25) 5 Burpees Over Dumbbell
Warm Up: 7min Amrap 50 Jump Ropes 12 Air Squats 10 Ring Rows 5 Planking Burpees 10 Push up + down ward dog Partner WOD:30 min AMRAP: 200m Run together 40 Pull ups 30 Box jumps 24/20 in 20 Burpees 20 P
Strength: 10min EMOM 1 Deadlift 2 Hang Squat Cleans 2 Push Press Conditioning: "The Cheif" 5 - 3min AMRAPS (19min total) 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats