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
6 Min EMOM:
Even: 12 Burpee Box Jump Overs (24/20)
Odd: 18 Alternating DB Snatch (50/35)
-4 Min Rest-
5 Min ME Burpee Box Jumps Overs
*Score is reps from the EMOM + ME BBJO
ADV WOD
For Total Time:
1-2-3-4-5
Dball/Soft Stone Over Shoulder (150/100)
15ft Handstand Walk or A Wall Walk
-3 Min Rest-
5-4-3-2-1
Ring MU
15ft Handstand Walk or A Wall Walk
***18 Min Cutoff***
TEC WOD
35min AMRAP
Blvd Run (4 reps)
5 Burpees
10 Ball Slams 25/20
100m Run(1 rep)
15 SLSU w/ball touching behind head
10 Tricep Extensions w/ ball
5 Squats w/ball
