Strength
5×8 Bench Press @75% 1 RM
WOD
8 Min EMOM:
Even: 200m Run
Odd: 20 Russian KB (53/35)
-3 Min Rest-
8 Min EMOM:
Even: 10 Hang Clusters (95/65)
Odd: 15 Burpees
-3 Min Rest-
8 Min EMOM:
Even: :45 sec row
Odd: 3 Wall Walks
ADV WOD
For Time With Partner: Splitting reps/pushes however
100*80*60*40*20*
Pull Ups
*6x turf length sled push after each round (1st round 45/25, each round after 1st add another 25/15lb plate, so the last round it will be 45+4×25/25+4×15)
TEC WOD
100 AB Calories *Every minute do 7 Burpees(start with burpees) so first minute do 7 burpees then ride until the next minute, 7 burpees; continue EMOM until you have achieved the 100cals
