Strength: Strict Landmine Rows

5 x 5 90/60

 WOD:

4 Rounds for time.

50 Walking Lunges

500 Meter Row

20 Push ups

20 Sit ups

50 Double Unders

Strength: Front Squats

3×5 @ 67%

3×3 @ 72%

3×1 @ 81%

WOD:

You must load your own bar during the workout!

10 Cleans @ 115/75

10 Pull ups

10 Box Jumps 24/20

8 Cleans @135/95

8 Pull ups

8 Box Jumps 24/20

6 Cleans 155/105

6 Pull ups

6 Box Jumps 24/20

4 Cleans 175/120

4 Pull ups

4 Box Jumps 24/20

2 Cleans 195/130

2 Pull ups

2 Box Jumps 24/20

Take time to foam roll and stretch!

Strength:

Back Squats 7 x 5 @ 70

WOD:

5 Rounds 4 minutes of work/4 minutes of rest.

30 Cal Row

12 Burpees

10 Meter Shuttle Runs

Each round will be 4 minutes. Your score will be the number of Shuttle runs completed in each round. The Cal row and burpees are just for fun.

STRENGTH:

Strict Press: 5 Sets to establish a working 1RM for the day.

Use your Max for the day, add 30% and preform 3×3 Push Press/Jerk

WODS

WOD A) 1 Mile timed run on track

7 minute break

WOD B) 4RFT

10 Handstand push ups

10 Burpee box jumps 24/20