Strength 10 min EMOM 1 Rope Climb 5 Push-ups 5 Air Squats
Wod 5 min AMRAP 30 Cal Row 3 Bear Complex 3 min rest
5 min AMRAP 20 Cal Row 3 Bear Complex 3 min rest
5 min AMRAP 10 Cal row 3 Bear Complex
1 Bear Complex= 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press
A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever
Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-
A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb