CONDITIONING (This comes first today) 5-7-9-11-13-15 Push-up / KB Swing (53#/35#) – 150m run after each set of KB Swings
COACHES CHALLENGE Heavy KB Swing (70#/53#)
STRENGTH (Start 2 min after you complete the WOD, complete the following in 6 min) Deadlift 4×6 @ 80% of your 3RM
A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row
A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh