Warm up: 2 Rds 10 Reps of each
ALt Lunges
Slam Balls
BB Stiff Leg DL
BB Bent Over Row
Glute Bridges
Straight leg crossover x 5 each leg
Strength: Front Squats 4x8 @ 75%
Conditioning:
16 Min AMRAP
20 DB Split Squats
8 Deadlifts 225/155
10 Pull ups
20 Slam Balls
Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
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