Strength:
Back squat
Every 2:30 mins for 4 sets
5 @ 80%
WOD:
15 min EMOM
Min 1: 6/side back step lunges 155/110
Min 2: 16 Alt DB snatch 50/35
Min 3: 12 burpees
*lunges from rack, back rack position
Midline:
5 rounds
Weighted Plank
30 on/30 off
Strength:
4×8/side single arm DB bench press
4×8 bent over rows (bb)
* Superset both movements
WOD:
2 rounds
3 min AMRAP
12/10 Ring dips
10 T2B
-1 min rest-
3min AMRAP
5 box jumps 30/24
8 Push press R 50/35
8 push press L
-1 min rest-
Midline:
2 rounds
30 abmat sit ups
30 sec R plank
30 sec L plank
Strength:
Every 2:30 for 5 rounds
2 power cleans + 2 hang power cleans
WOD:
14 AMRAP
5 cleans 185/125
10 alt pistols
15 pull ups
* mod with banded pullups, not ring rows, if possible
Midline:
4×10 barbell GM
