Warm up
20 box jumps (use a slightly lower box then usual)
Then
3 rounds
5 push ups
7 cal bike
9 cal row
Strength
Push press-Build a heavy 6
Conditioning
EMOM21
Min 1-12/9 cal bike
Min 2-8/8 single arm rows (as heavy as possible without breaking form)
Min 3-3 push presses
Accessory
3-5 rounds
10 rear delt flys
10 db curls
10 lateral raises
10 hammer curls
Oly wod
Emom7
2 push 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
