Strength:
A1: Press: 5×8 @ 65%**
A2: Bent Over Rows: 5×8
**On the last set, perform AMRAP (Stop 2 reps shy of failure)
Conditioning:
Death By:
- Hang Squat Clean (135/95)
- Burpees
Post WOD:
GHRs: 3xME
(Add weight if you can perform > 10 reps)
A1: Press: 5×8 @ 65%**
A2: Bent Over Rows: 5×8
**On the last set, perform AMRAP (Stop 2 reps shy of failure)
Death By:
GHRs: 3xME
(Add weight if you can perform > 10 reps)
25yd Farmer’s Walk for Max Weight
1k Row Time Trial
3 min AMRAP of TTB
Post loads, times, and reps to comments.
Back Squat:
**On last set, perform AMRAP, stopping 2 reps shy of failure
Advanced:
Intermediate:
Hip Extensions: 3xME
**Add weight is > 10 Reps
A1. Press: (Use 90% 1RM)
A2. Bent over rows: 4×10
10 minute AMRAP of:
4 min AMRAP of CTB pull ups
Back Squat: (Use 90% 1RM)
3 Rounds: (13 min cap)
GHRs: 3xME (add weight if you can get >10)
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