Strength 4 sets romanian deadlifts 6-8 reps single leg glute bridge 8/leg WOD 5 min amrap 10 thrusters 95/65 5 burpee over bar Rest 2mins 5 min amrap 400m farmer carry **every time weight is dropped 10 jumping squats
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Strength 3 rounds 3-5 strict pullups 6-8 handstand pushups 1min planks WOD 25 min amrap w/partner (one works one resting) 15 goblet squats 55/35 15 kb swings 55/35 hill sprint The hill sprint is vansickle road to the stop sign
Strength 2rm hang power clean WOD 8 min amrap 10 wall balls 10 boxjump 10 toes2bar rest 5 mins 3 rounds for time 7deadlifts 225/135 50 du
Strength 4sets Pushpress 3 reps farmer carry 100feet WOD 3 Rounds 10 ground to overhead with plate 20 OH walking lunges 10 burpee over plate
Strength Back squat 9mins every 90sec 3 reps increase 5-10lb from last week 3 sets of 1a) weighted sit ups 1b) banded pull aparts WOD 20-15-10 C2B Pull ups box jump over 24/20″
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