Strength
5X
5 Back Squat
10 Weighted Hip Extensions
Wod
15 Minute AMRAP
5 Burpee Pull-ups (if you use a band do your burpees then pull-ups)
150 Meter Farmer Carry 35/26 (kettlebell in each hand)
20 Plate (over head) Walking Lunges 35/25
A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.
A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B