WOD
Warm-up
Dynamic/Stretches
2 Sets
1 Minute Bike (40sec casual/20sec sprint)
8 KB Windmill + 8 Single Arm KB Swing +8 Single Arm KB Front Rack Squat*
*8 reps each arm
Strength
Every 2 mins x 5 Sets
3 Deadlift
Build up to your weight from the previous week & then start the 5 sets – add more weight as form/technique allows.
*Make your RPE on the last 3 sets 8-9/10
Conditioning
5 Rounds of 2 min on, 2 min off:
12/10 Cal Bike | Echo Bike
10 Box Jumps (24/20) | (30/24)
8 Power Clean (115/85) | (155/105)
*pickup where you left off