Warm Up
1 minute plank
7/5 cal row
30 seconds of scapula push ups
Strength
Close grip bench-Build a heavy 4
Conditioning
A B A
A 5 rounds 4 minute cap
8 kb high pulls70/53
8 v ups
B EMOM4
2 close grip bench presses
20 second goblet squat hold
Accessory 1
1/2 mixed tabata
Decline push ups
L hang
Accessory 2
1/2 mixed tabata
Incline push ups
Active hang
Oly WOD
EMOM7
2 snatch jerks
Warm up 1 minute row Then 3 rounds 5/5 single leg romanian deadlifts 5/5 split squats Then 5 Clean pulls Strength Power cleen Build a heavy 2 Conditioning For time 15-12-9-6-3 Strict pull ups Cal bike
Warm up 1 minute plank 10 rear delt flys 100 meter run 10 hand release push ups 100 meter run Strength Bench press-Build a heavy 4 Then 3x2 Conditioning ABA A-3 rounds for time (3 minute cap) 6 strict
Warm up 2 minute row 1 minute bike 30/30 second side plank Strength Back squat-Build a heavy 6 Then Back squat 3x3 Conditioning 10 Rounds For Time 9 cal row 7 burpees 5/5 pistol squats
