Strength: Back Squat
Warm up: 2x3 @ 55-65%
Working Sets: 4x3 @ 80%
Super Set: Single leg KB/DB Stiff Leg DL (5x5)
Conditioning: Every 2 Minutes for 14 Minutes
7 Front Squats (135/95)(125/85)(115/75)
10 Pull Ups
7 Front Squats
(choose a weight where you can perform squats unbroken in 15-30 seconds)
Strength: Back Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Conditioning: 8 rounds 4 Toes to Bar 8 Deadlifts (185/155)(165/135) 16 Alternating DB lunges (45/25)(40/20)
Strength: Find a 1RM Push Press 4 Rounds 12 Burpees 10 Hang Cleans & Jerks (125/85)(115/75) 50 Dubs 12 Pull ups
Partner WOD: 30min Amrap Buy in: 4000/2000 m row Then in remaining time Amrap of: 40 Weighted Sit ups (45/25) 20 Deadlifts (225/155)(185/135) 40 Single-Arm Dumbbell Snatches (50/35)(45-25) 40 Single-A