Strength
20 rep touch and go deadlift 5 to 10 LBS more than last week(or if you didn’t do last week, go AHAP that you know you can get 20 unbroken)…then 3×10 touch and go deadlift @80% of your 20 rep weight…then 3×8 Romanian Deadlift AHAP with feet on #45 plate (so plates don’t hit the ground at the bottom)…Allow at least 20-25 Minutes for strength portion…can be completed before the wod this week.
WOD
10 Min EMOM:
Even: 4x across black mats run+16 Push Ups
Odd: 4x across black mats run+6 DB Thrusters (2×50/35)
*150 reps if completed RX
ADV WOD
14 Min AMRAP:
2x across black mats yoke carry (280(4×45+4×25)/180(4×45) loaded…400/300 total weight)
2×20 ft. Handstand Walk or 4 Wall Walks
TEC WOD
For Time:
Horseshoe Run
500m Row
50 SLSU
Rax Ct Run
400m Row
40 Squats
Blvd Run
300m Row
30 Pushups
Praxair Run
200m Row
20 Russian Twists 20/15
100m Run
100m Row
10 Burpees
100m Run
10 Burpees
Praxair Run
20 Russian Twists
Blvd Run
30 Pushups
Rax Ct Run
40 Squats
Horseshoe Run
50 SLSU
