Strength: Bench Press
1x 4 @ 75%
3 x 4 @ 80%
2 x 4 @ 65%
Bicep Curls 3x10
Tricep Ext 3x10
Conditioning: 14 min EMOM
10 Wall Balls
Max Reps Push Up + Tap + Tap
(leave about 10-15 seconds rest at the end of each minute for transition time and rest)
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
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