Strength/Accessory 3 sets: 10/10 Single Leg Romanian Deadlift :30/:30 Side Plank 15 Weighted Sit-ups Conditioning In 4 minutes, complete the following: 25 Wall Balls (20#/14#) 10 Deadlifts (225#/153#) Max Calorie Row Rest 2 minutes between sets. Complete 4 rounds.
Strength 4 sets: A1. Power Clean x 2.2.2 with 5-10 seconds rest between doubles Rest :30 A2. Max set of Strict Handstand Push-ups or 10-12 reps Seated Dumbbell Press Rest :90 Conditioning 12 minutes to complete the following: 800m Run With the remaining time, complete AMRAP of: 10 Alternating Kb Snatches (53#/35#) 10 Burpees
Strength Back Squat A. 15 minutes to work up to todays 1RM B. 2 x 10 @ 75% of 1RM Conditioning Reps of 21-15-9 for time: Front Squats (135#/93#) Pull-ups Box Jump Overs (24″/20″)
