STRENGTH: Seated Z-press
5-3-3-2-2
WOD: For time,
75 x back squats
*Every 2:00, starting at minute 0:00, complete,
5 x barbell shoulder to overhead
10 x push ups
15 x sit ups
*Level 1 scale rep scheme to: 3, 8, 12 respectively
ACCESSORY: 75 x band pull aparts
SKILL CONDITIONING: EMOM x 8:00 (4 rounds of each)
A) Max double unders unbroken
B) Box jump overs x 10-15
WOD: 2 rounds for time [20 Minute Cap]:
1,000 Meter Run
50 x Thrusters
30 x Chest to Bar Pull-ups
WOD: Hero “Donny”
For time,
21-15-9-9-15-21
Deadlifts
Burpees
STATIC HOLD CONDITIONING:
AMRAP 8:00
Meter Row
P1: Max Meter Row
P2: Deadlift Hold
-Switch Every Break On Deadlift Hold
-Can Only Row When Partner Is Holding
STRENGTH: Overhead Squat
Build to a 2 RM
WOD: “SAGER’S WAGER”
5 rounds for time,
60 x Double Unders
15 x Overhead Squats
3 x Rope Climbs
WOD: For time, with a partner, in 30:00
Buy in = 150 cals on rower
Parter A) Row
Parter B) 5 x kettle bell single arm squat clean to press, ea side
*Switch when partner B completes work
In remaining time, AMRAP of,
10 x wall walks
50 x kettle bell swings
90 x sit ups
*One partner works, one rests on AMRAP
