Warm up
Bike 1 minute
Squat hold 30 seconds
Then
2 rounds
7 deadlifts
7 overhead squats
Then
7 squat snatches
Strength
Back squat-Heavy 4
Conditioning ABA
A-30 alternating db snatches for time
B-Every 90 seconds x 4
2 back squats
10 weighted v ups
Accessory
Barbel row (underhand grip ) 3x5
Rear delt flys 3x10
GHD back extensions 3x15
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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