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 EMOM 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 3 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Deadlifts (185/155)(155/135) 10 Pull ups
STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X8@ 70% 1X8 @ 75% 1X8 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 Conditioning: 10min AMRAP 10 Planking Burpees 10 Air Squats 10 Push ups 10 Weighted Sit ups (
Conditioning: For Time Partner WOD (Split reps) 1,200m/1000m row 60 Hang Power snatches (115/75)(95/65) 60 Handstand pushups/ Kneel and Press 800m/600m row 40 Hang Power Cleans (115(95/65)75)(95/65) 4