WOD
Conditioning
In teams of 2, for Time:
80/60 Cal Row, alternating every 20/15,
then 4 rounds each, alternating rounds:
10 Push Press (115/75)
8 Burpee Box Overs (24/20)
*Start in waves when needed.
Strength
400m KB Suitcase Carry (70/55)
*every 50m stop and perform 10 russian swings and then switch hands
Extra
Spend 4 min. in bottom of goblet squat with vertical back and knees over toes
Snatch pull to explode + snatch from 2″ off the ground
*Build to max set for the day with no misses
*Then drop to 90% of today’s max and perform 1 full clean EMOM for 8 min.
5 sets at a steady pace:
-6 Deadlifts + 6 tall box jumps (step down)
*rest 90 sec. after box jumps
*start around 50% of max DL and build each set
4 sets: 6-12 UB TTB
*Focus on piking kip used for large sets