PARTNER WOD
5rds each
A1 10 OH weighted tricep extensions 45/25
A2 10 OH Plate hold
4rds each
A1 10 cal ROW
A2 plank
3rds each
A1 10 Russian KB swing
A2 hanging on rig
2rds Each
A1 10
A2 wall sit
1 Rd each
A1 10 alt oh lunges
A2 OH plate hold
Skill Work
Front Squat
40X5, 50x4, 60x3, 70x2, 80x1, 85x1, 90x1
Push Press
40X5, 50x4, 60x3, 70x2, 80x1, 85x1, 90x1
Strength / Skill
21-15-9
Wall Balls 20/14
Ring Rows
rest 2 min
15-12-9
Thrusters 135/95
Pull-ups
Warmup
"ROW 500/400
10 air squat
bear crawl down - high knivk
duck walk down - high knees
mobility wrist clock work"
Strength / Skill
"20 minutes
OH squat
slowly build to 1rm"
EMOM
"21-15-9
Back Squat 135/95
Dips
Row
