Strength
4×15 Ring Push Ups w/external rotation at top….Superset with 4×10 feet on box barbell rows (hanging from bar like a ring row, but on a bar)
WOD
For Time:
21 Deadlifts (225/155)
15 Bar Facing Burpees
9 HSPU
21 Bar Facing Burpees
15 HSPU
9 Deadlifts (225/155)
21 HSPU
15 Deadlifts (225/155)
9 Bar Facing Burpees
***20 Min Cutoff***
ADV WOD
For Time:
60 Power Clean and Jerks (135/95)
EMOM: Even: 7 T2B, Odd: 5 Bar MU…starting w/7 T2B
TEC WOD
4 Rounds
½ mile AB (New Bikes 1.2 Miles)
25 Squats
25 Push-ups
25 SLSU
800m Row
20 Lunges
20 Ball Slams (20/15)
20 Russian Twists (20/15)
