Strength
5×3 3 Sec. Pause Back Squats all @75-80% 1RM…Superset with 5×5 Barbell row with feet on box (like a ring row but using your bar on the rack)
WOD
4 Min AMRAP:
5 T2B
5 KB (70/53)
-2 Min Rest-
4 Min AMRAP:
7 GHD or 10 SLSU
7 Goblet Squats (70/53)
ADV WOD
5 Rounds for Time:
Turf Length Farmers Carry (160/90 loaded on each)
10 Alternating DB Snatch (50/35)
Turf Length Farmers Carry
10 Thrusters (95/65)
TEC WOD
For Time w/ Partner
(Runs are together, split movements)
Horseshoe Run
50 SLSU, 40 Push-ups, 30 V-ups, 20 Squats, 10 Burpees
Rax Ct Run
50 SLSU, 40 Push-ups, 30 V-ups, 20 Squats, 10 Burpees
Blvd Run
50 SLSU, 40 Push-ups, 30 V-ups, 20 Squats, 10 Burpees
Rax Ct Run
50 SLSU, 40 Push-ups, 30 V-ups, 20 Squats, 10 Burpees
Horseshoe Run
50 SLSU, 40 Push-ups, 30 V-ups, 20 Squats, 10 Burpees
