Strength
6×3 Bench Press @80% 1RM Superset with 5 KB bent over row each arm AHAP
WOD
For Time or For Reps:
100 Burpees for Time
EMOM death by Power Clean and Jerk (155/105)
*so start with burpees, at 1:00 do 1 Clean and Jerk, at 2:00 do 2 and so on and so forth until you finish the burpees or can’t complete the number of C+J in the minute.
*Score is either time you finish or number of burpees you complete before death
ADV WOD
3 Rounds For Time:
6 Power Clean (205/145)
6 MU (bar or ring)
3 Power Clean (205/145)
1 Legless Rope Climb
TEC WOD
20min AMRAP
Island Run
5 Burpees
10 Lunges
15 Sit-ups
