Strength: Front Squat
1x 10 @ 60
1 x 8 @ 70
1x 8 @ 75
1x8 @ 80
1x8 @ 60
Conditioning: 18 min AMRAP
8 Deadlifts (225/185)(185/155)(155/135)
15 Kettlebell Swings (70/55)(55/35)
22 Alt DB Step ups (50/35) (45/25)(40/20)
(24/20in box)
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