Strength
5×5 touch and go deadlifts all @67-70% 1RM…Superset with 5×5 Strict HSPU
WOD
For Time:
21*15*9
Deadlifts (185/125)
C2B
*40 GHD or 50 SLSU (only twice…don’t end with it)
***16 Min Cutoff***
ADV WOD
For Time:
50-40-30-20-10
Assault Bike Calories
WB (20/14)
25-20-15-10-5
Burpees
D-ball Cleans (50/30)
*so 50 cal. AB/50 WB/25 Burpees/25 D-ball Cleans, 40 cal. AB/40 WB/20 Burpees/20 DBC etc.
TEC WOD
4 Rounds
Horseshoe Run-rest 1min
Praxair Run-rest :30
100m Sprint-rest 1min
