Warm Up: 2rds
Front plank March x 10
Lying Glute Squeeze x 5 with pause
Alt Superman x 10
Donkey Kick x 5 each leg
Straight leg crossover x 5 each leg
Strength: Find new 1 RM Back Squat
Conditioning:
12 Min AMRAP
10 Front Squats (135/95)(125/85)(115/75)
20 KBS (70/55)(55/35)
10 Alt BB or DB Lunges
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