WOD
Strength
Deadlift:10 sets of 3 @ 55-65%
Conditioning
5 Rounds for Time, Every 3 Minutes:
10/7 Cal Bike
10 DBall Ground to Shoulders (80/50)
Extra
Clean from blocks above knee:
Work to 90% of last week’s heavy double
Perform 6 singles EMOM at that weight
5 min. practice – freestanding Tripod hold
*shoot for tabata style
4 sets
9 DB Press
15 Banded Tricep Ext
Midline – After:
4 rounds
20 GHD hip extensions w/ pause at top
20 GHD situps lowering only to parallel