Strength: 4×4 Deadlift all @70-75% 1RM, then 1 ME set @80% of weight used for the 4×4
WOD
15 Min AMRAP:
25 DU (2x singles)
5 Deadlift (135/95)
3 Front Squat (135/95)
1 Thruster (135/95)
ADV WOD
14 Min AMRAP:
10m DB 1 Arm Overhead Walking Lunge (50/35)
15 GHD
10m DB 1 Arm Overhead Walking Lunge (50/35)
15 WB (20/14)
TEC WOD
35min Partner WOD
*Calories are the score
1-Alt AB/Ski/Row Cals
2-20 DU’s 15 Squats 10 Push-ups 5 V-ups