Strength
Snatch Grip DL: 3×5 @95-100%
WOD
6 Rounds
1 Rope Climb (5 pulls from the ground)
2 Burpee Box Jumps (24/20)
3 T2B
4 Burpee Pull-ups
5 Broad Jumps
6 TGU’s (3 each side) (53/35)
Scales: 5/4 rounds
TEC WOD
800m run-15 wt situps, 10 push-ups, 5 squats—400m run 15 KB, 10 burpees, 5 hollow rocks – 200m run 15 DU’s (3x singles), 10 ball slams, 5 MBC (20/14)
REPEAT AND…NO ROWING…if you can’t RUN, WALK! Scale: Do a 400m instead of the 800m
Advanced WOD
For time:
50 cal row
50 box jump 24/20
25 power clean 135/95
25 burpee over the bar
