Warm up:2 rounds
400M run + 100’ single arm farmers carry (Heavy) + 10 banded steps + 10 oh squats w/pause in bottom + :30 banded hang (shoulder opener) :30 supine figure 4 hold
Strength: Back squat (running clock)
0-2Mins= 9 reps @60% 2-4mins= 7reps @65% 4-6mins=5reps @70% 6-8mins= 3reps @75% 8-9:30=1rep @80% 9:30-11mins=1 rep @80% 11-12:30=1 rep @85% 12:30-14=1 rep @85%
Wod:21-15-9
Double dB power clean (50/35) + box jump overs (24/20) + Double dB front squat (50/35) + T2B
ex credit: 3 rounds
25’ double dB oh Carry (50/35) + 50’ DB bear crawl (50/35)
At home Wod: AMRAP 20
20 Pushups + 30 sit ups + 50 air squats