Strength: Back Squats
1x8 @ 65% of 1Rep Max
1x8 @ 70 %
1x6 @ 80 %
1x6 @ 85 %
1x6 @ 70 %
Conditioning: 12min AMRAP
6 Pull Ups/Ring Row 4 Heavy Deadlifts (RX:225/155)(205/135)
8 DB Alt Lunges (50/35)(40/25) 25 Double Unders or DB Hope overs
RX+ suggested weight range Men: 8 Pull Ups / 245-315lb Women: 8 Pull Ups / 175-205lb
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
Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching