Strength 5X 10 Bent Over Row 20 Banded Good Mornings then 6X3 Deadlift
Wod 4X 3 min on 1 min rest 9 Thrusters 75/55 12 Box Jumps 24/20 150foot Farmer Carry 70/53 (weight in each hand) *50 feet is red line to red line outside* **score your total rounds, pick up where you left off each time**
A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou
A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run
A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca