Strength
Bent Over Barbell Row
3x8 @60-70%
RFE DB Split Squat
3x8 each leg
Conditioning
10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155
*5 C2B or 5 Pull-ups and 7 Russian Kettlebell Swings (70/53) after each round
Option 2:
7 Rounds of:
7 Deadlift 155/105
7 Ring Rows
7 Russian KBS
Accessory
Adduction Side Plank
4x:10-:20 each side
Skill
Kip Swings
3x6
Toes to Bar
3x6-8
Conditioning
5 Rounds for Time
750m Row
15 Wallballs 20/14
Option 2:
Same as above. Scale row distance and wallball weight if needed.
Accessory
Barbell Roll Out
4x8-15
Strength
Front Squat
3x8 @60-70%
Strict Press
3x8 @60-70%
Conditioning
AMRAP 8
5 Power Cleans 115/85
40 Double-Unders
5 Power Cleans 115/85
50 Double-Unders
5 Power Cleans 135/95
60 Double-Unders
5 Power Cleans 135/95
70 Double-Unders
5 Power Cleans 155/105
80 Double-Unders
...
(Continue adding 10 double Unders or 20 SU every round until time expires. Weight increases every 2 rounds. Caps at 155/105. Just continue to add dou
Teams of 2
2 Rounds
1000m Row
150 sit-ups
1000m Row Together
150 air squats
-then-
5000m row
9:30
Conditioning
4 Rounds for Time
200m Run or 250m Row
6 Squat Cleans 155/105
8 Shoulder to Overhead 155/105
Pre Wod
Foam Roll
10 Mins
Strength
Back Rack Reverse Lunges
4x6 each leg (@50-60%)
Conditioning
AMRAP 16
30 Russian KBS 53/35
20 Handstand Push-ups or HRPU
20 Box Jumps 24/20
10 Power Snatch 115/85
10 Chest to Bar Pull-ups
Option 2:
AMRAP 16
30 RKBS
20 Leg Raises
20 Box Step Ups
10 Push-ups
10 Ring Rows