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
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike