WOD
Warm-up
2 Sets
200m Run
5 Blackburns
5 Dive Bomber Push-ups
5 Full Squat Burpees
Blackburn: https://www.youtube.com/watch?v=0x6pKQDUH5o
Full Squat Burpees: https://www.youtube.com/watch?v=hQqX2Ke0q8Y
Strength
3-4 Sets
1.1.1 Strict Chin-ups (weighted if possible)*
12-15 DB Reverse Flies
10e/leg Split Stance DB RDL
*cluster sets – singles for 3 reps, separated by 10sec rest in-between each rep
(3) https://www.youtube.com/watch?v=LBzxZCUZrNA
Conditioning
In Teams of 2, AMRAP in 16 Minutes, One Partner Working at a Time:
40 Alternating DB Snatch (50/35)
30 Burpee Box Jump Over (24/20)
200m Partner KB Farmer’s Carry (70/53)