Strength
Bench Press/DB Row 6×6 Super Sets…so 6 bench press right into 6 DB row each arm AHAP DB 6 times
WOD
Partner Relay WOD for Time: Each Partner does each part before moving on
7 WB (30/20)
Then
7 WB
21 DU’s (3x Singles)
Then
7 WB
21 DU
7 Tire Flips
Then
7 WB
21 DU
7 Tire Flips
21 Burpees
Then
7 WB
21 DU
7 Tire Flips
21 Burpees
7 Thrusters (135/95)
*Partner 1 does 7, Partner 2 does 7, Partner 1 does 7 and 21, Partner 2 does 7 and 21, Partner 1 does 7, 21, 7, Partner 2 does 7, 21, 7 so on and so forth until both have done 7, 21, 7, 21, 7 and that is your time when Partner 2 is finished.
DB WOD
20min AMRAP
10 Reverse Alternating Lunges with opposite side Press (5 left, 5 right)
10 Plank Jacks
10 DB Situps
10 DB Swings
100m Run (no DB)
