Strength
4×8 Back Squat all @75% 1RM
WOD
5 Min AMRAP:
36 Pull Ups
ME squat cleans (75/55)
-3 Min Rest-
5 Min AMRAP:
24 C2B
ME squat cleans (115/85)
-3 Min Rest-
5 Min AMRAP:
12 Bar MU
ME squat cleans (165/115)
ADV WOD
5 Min AMRAP:
10 Dball Over Shoulder (150/100)
ME Russian KB (80/60) for remaining
-3 Min Rest-
5 Min AMRAP:
100 DU
ME Russian KB (80/60) for remaining
*score is total Russian KB combined from both AMRAP’s
TEC WOD
1000m Row
20 SLSU
10 Squats
800m Row
20 SLSU
10 Squats
600m Row
20 SLSU
10 Squats
400m Row
20 SLSU
10 Squats
200m Row
20 SLSU
10 Squats
Rest 1 min THEN
1 min ME Cal Row
Rest 1min
1 min ME SLSU
Rest 1min
1 min ME Squats
**40min cutoff**
