Strength / Skill
A Back Squat 3x12 AHAP
B. Strict Press 3x12 AHAP
warm up to your weight than do all 3sets x12 AHAP
WOD
15 Min amrap
15/12 Cal Row
9 Box Jump 24/20
6 Hang SDHP 95/65
rx+
row 21/18
box 30/24
sdhp 115/85
Friday 5/13/2022
Strength / Skill
"5x3 Back Squat pause
5x1 OHS pause
WOD
5RFT
200 meter run
10 OHS 95/65 rx + 125/85
20 ab mat sit ups
10 ring rows rx+ parellel to fl
Tuesday 5/10/2022
Strength / Skill
12 min emom build to wod weight
1 deadlift
2.hang power cleans
3. push press
WOD
Benchmark DT
5RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Monday 5/9/2022
Strength / Skill
Press
3x3 strict press
5x1 push press or jerk
WOD
4 RFT
12-9-6-3
Bike
Devil Press (35/25)
T2B
Hspu
Rx+ 50/30