WOD
Warm-up
Dynamic Stretches
2 Sets
6 Single Arm KBS
6 Single Arm Push Press
6 Single Arm Front Rack Squat (e/side)
15-20sec Hanging Knee Tuck Hold
15sec Rower Sprint
Strength
(15 Minutes) Find 1RM or 3RM (T&G) on Deadlift
Suggested Format:
2-3 Warmup sets, then…
Set 1 – 2/4 reps @ RPE 7/10
Set 2 – 2/4 reps @ RPE 8/10
Set 3 – 1/3 reps @ RPE 9/10
Set 4 – 1/3 reps @ RPE 10/10 – (1RM Attempt #1)
Set 5 – 1/3 reps @ RPE 10/10 – (1RM Attempt #2)
Conditioning
For Time (20 Minute Cap):
50/40 Calorie Row
40 Alternating Front Rack Reverse Lunge (L+R=2)
30 Push Press
20 V-ups
10 Strict Pull-up
Rest 1 Minute, then repeat in ascending order (start with strict pull-up)
Rx(65/45) | Rx+(95/65)