Warm up: 2 Rds
5 Good Mornings 5 Back Squats
5 Elbow Rotations 5 Strict Press 5 Romanian Deadlifts 5 Front Squats
Strength: Back squat 60%x5 65%x5 70%x5 75%x5 80%x5
Conditioning
For time: 20 sumo deadlift high pulls (115/75)(95/65) 20 toes to bar 20 box jumps (30/24) (24/20)
Rest 2:00
20 box jumps (30/24)(24/20) 20 toes to bar 20 sumo deadlift high pulls (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
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