WARM UP – MOBILITY

Quick dynamic running warm-up, then;

2 rounds of:

10 Barbell good mornings

10 Barbell step back lunges

12-15 Band pull aparts

12-15 Bench or box dips

WOD A

DEADLIFT X 6

Every 3 min x 4 supersets: (12 mins)

8, 8, 6, 6 Deadlifts (50-60%)

8-12 Strict ring or bar dips

– Rest remainder of the 3 min

DL: You may build slowly, but all sets should remain a smooth touch and go set, do not max out today

Partner up to share a BB and follow behind by 60-90s.

WOD B

GRUNT WORK

Complete 3 rounds for total reps combined:

1 min work / 30s rest: (18 min)

1) Bike (Cals = 1)

2) Alternating Dumbbell Snatch + 2 OH Lunges (50/35)

3) Rope Climbs (1 climb = 3 reps)

4) D-Ball Clean + Box step over (100/70lb – 20″) (1 = 3 reps)

DB Snatch: 1 rep = DB snatch, OH lunge R, OH lunge L

D-Ball Clean: Clean the D-ball to your shoulder, step up and over the box, both feet must return to the floor on the other side before dropping the ball to start the next rep.

ACCESSORY

3-4 sets: rest as needed

10-15 Side plank raises + 10-15s side plank hold / side

12-15 Diamond (or narrow grip) push-ups

12-15 Double dumbbell bent over rows

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