Strength
20 rep touch and go deadlift 5 to 10 LBS more than last time(or if you haven’t done the cycle before, 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.
WOD
24 Min Partner AMRAP: Splitting reps however you choose
20 WB (30/20)
20 T2B
100m Run Together
ADV WOD
For Total Time:
20 Burpee Ring MU for Time: EMOM starting at 0:00, 10 Box Jump Overs (24/20)
-5 Min(ish) Rest…if past ?:30, round up, if under?;30 round down to start on an even minute-
100 Box Jump Overs for Time: EMOM starting at the beginning of your time, 2 Burpee Ring MU
*Score is total time to complete both including rest
***25 Min Cutoff***
TEC WOD
“Weston” Hero WOD
5 Rounds for Time
1000m Row
200m Farmers Carry (2×45/30 KB’s/DB’s)
50m Waiters Walk (45/30) Right Arm Overhead
50m Waiters Walk (45/30) Left Arm Overhead
