Strength
4×9 Back Squat @ 70% 1RM (all four sets at the same weight)
WOD
For Time:
50 Medball Cleans (20/14)
100m Run
50 Burpees
100m Run
40 Air Squats
100m Run
40 Push Ups
100m Run
30 Walking Lunges
100m Run
30 DU’s (3x singles)
100m Run
20 Thrusters (75/55)
100m Run
20 Russian KB (70/53)
100m Run
10 Box Step Ups W/KB (70/53)
100m Run
10 Box Jumps (34/28…boxes + 45lb plate)
100m Run
*30 min Cutoff*
ADV WOD
7 Min AMRAP:
3 Power Clean (205/145)
6 Pistols
3 HSPU
TEC WOD
6 Rounds
Blvd Run
Rest 1 min
100m Sprint
Rest 1 min
