Strength / Skill
Back Squat 4x8 AHAP
Strict Press 4x8 AHAP
warm up to your weight than do all Back first than press
WOD
4 min amrap
6 OHS 95/65
6 BBJO
2 min transition
4 min amrap
4 OHS 115/75
40 DUs
2 min transition
4 min amrap
2 OHS 135/95
20 ab mat sit ups
RX + 20/10
RX++ 40/30
Strength / Skill
Bench Press 4x8 AHAP
DB ROW 4x8 AHAP
WOD
10 min amrap
10 dips
10 Power C&J
10 Pull ups
Scaled
side box dip
c&j 95/65
ring rows
RX
box dip
c&J 135/95
Pull Ups
RX+
Ring Dips
C&J 185/115
CTB
Strength / Skill
Front Squat
establish 1 rm
WOD
21-15-9
weighted sit-ups
DUs (singles x 2)
15-12-9
hspu
ski erg
12-9-6
Power Clean 135/95
Row
Strength / Skill
Bench
establish 1 rm
after you warm up
WOD
2RFT:
10/8 cal Erg
10 Bench
10 bicep curls
10 hammer curls
12/10 cal Row
10 Bench
10 dips
15/12 Bike
10 Bench
10 bth tricep extensions
bench= 70% of todays 1rm
