Warm up
2 rounds of:
200m row
10 alternating single DB power clean & jerks
5 wall balls
5 hanging knee raises
Endurance - Partner WOD
For time, in teams of 2, one partner working at a time, splitting as desired:
1,000m/800m row
100 wall balls 20/14 lbs, 10/9 ft.
25 synchro burpees
50 push jerks (BB: 135/95 lbs, DB: 2x50/35 lbs)
25 synchro burpees
1,000m/800m row
50 hang cleans (BB: 135/95 lbs, DB: 2x50/35 lbs)
25 synchro burpees
50 toes to bars
25 synchro burpees
1,000m/800m row
Time cap: 35 min
UES strength
Warm Up
2 Rounds
10 Bootstrappers
20/side Banded Lateral Walks
15 Hanging Leg Raises
20 Empty Barbell RDL
Deadlift
Take as many sets needed to find a:
4 Rep Max
Then 2 Drop Sets
1 set: 8 Reps @ 80% of todays 8 Rep Max
1 set: Max Set of Unbroken @ 60% of todays 4 Rep Max (20 Rep Cap)
-Time Cap 20 mins-
Accessory
Every 90sec for 3 Rounds Alt. Movements
10 Barbell RDLs
20 Barbell Hip Thrust
15/side Weighted Plank Shoulder Taps
10/side Medball Oblique Twist plus 10 Medball Stil Ups