Warm up
2 rounds of:
200m row
5 per arm single arm KBS
5 burpees
5 single KB thrusters per arm
Endurance - Partner WOD
For time, in teams of 2, one partner working at a time, except for the run, splitting as desired:
Buy-in: 1,000m run (2 laps around the block)
-- Then, 3 rounds of :
30 single KB hang clusters 24/16 kg
30/24 cal row
60 med ball lunges 20/14 lbs
60 American KBS 24/16 kg
-- then, cash-out: 1,000m run
Time cap: 40 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:
3 Rep Max
Then 2 Drop Sets
1 set: 6 Reps @ 80% of todays 8 Rep Max
1 set: Max Set of Unbroken @ 60% of todays 3 Rep Max (10 Rep Cap)
-Time Cap 20 mins-
Accessory
Every 90sec for 3 Rounds Alt. Movements
10 Sandbag Deadlift + 100ft Sandbag Carry
8/leg Single DB Single Leg Step Downs
20 Hanging Strict Knee Tucks
:30sec Palloff Press Hold