WOD
Primer
2 Rounds
10 Scap Pushups
12 Banded SA Pulldowns
5ea/side Box Blast Off’s
Strength
4-5 sets
Bench Press: 5 reps, building
Bent Over Supinated Row: 8 reps, AHAP
Conditioning
Alternating EMOM for 18 minutes:
21 Pushups
15 Deadlifts (155/105)
9 Cal Bike
*Partner A works for the 1st minute, partner B picks up where Partner B left off and works the 2nd minute, and so on for 18 minutes (9 each).
Extra
Strength
Snatch + 2 OHS: Build to Heavy Single
Conditioning
AMRAP in 6 Minutes:
5 Bar MU
10 KB Snatch (53/35)
15 V-Ups