Strength: Bench Press
1x10 @60%
1x8@ 65%
1x8@ 70%
1x6@80%
1x6 @ 85 %
Bicep Curls 3x12
Tricep ext 3x12
Conditioning: 12 Min AMRAP
20 Double Unders /40 SIngle Jump ropes
10 Toes to Bar/Knee to chest/weighted sit ups
20 Double Unders /40 SIngle Jump ropes
7 Planking Burpees
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans