WOD:

#stars and stripes

For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift 50/35lbs Rx+(2x70s/50s)
*12/10 Calorie Assault after each set (OR 16/14 Cal Bike Erg/Row) (Scale to 10/8 and 14/12 Bike Erg)

Target Time: 10-12 minutes

Time Cap: 18 Minutes

COMPETITOR VERSION (OPEN GYM):

For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2×100/70s)
*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)
-Rest 5:00-
25 Burpees over dumbbells
25 Dumbbell Deadlifts (2×100/70s)
25/20 Calorie Assault after each set (OR 20/16 Calorie Echo Bike)

STRENGTH:

#Deadlift + Hang Cleans + Front Rack Reverse Lunge (Left leg) + Front Rack Reverse Lunge (Right leg) + Front Squat:
– 5 sets of: 4 DL + 3 HPC + 1 front rack reverse lunge left leg + 1 front rack reverse lunge right leg + 1 FS . Move up in weight each set
*Rest 2 minutes between sets* *50-70% of 1RM Clean

#Back Squat:
– 5 sets of 5 reps. In between sets perform 12/10 cal on the Assault Bike for four total sets. Sprint
* rest 60-90 seconds between sets * *55%-70%

MAYHEM BODY BUILDING: (As always, choose SOME, NONE or ALL. )

Barbell Deadlift
3-5 sets: 8-12 reps (Weight increasing across sets)
*Focus: traditional deadlift setup. Keep weight to a controllable amount. All reps are touch and go – do not reset at the bottom of reps.

DB Goblet Squat
2-4 sets: 10-12 reps (Moderate weight: Stay the same or increase across sets)
*Focus: Dumbbell should be held in front of the body at chest height. Focus on control throughout the movement. Elevate heels on a small plate to place more emphasis on the quads if desired.

Double DB Single Leg RDLs
2-4 sets: 10 reps (each side) (Moderate weight: Stay the same across)
*Focus: Hold dumbbells in each hand. Weight should allow for control and balance throughout movement. Lower dumbbells until back begins to round and stand focusing on glute engagement

Sled Push
3-5 sets: (Build in weight across sets; load should be challenging for each and allow for an unbroken push for the prescribed distance)
Set 1: 50yd push
Set 2: 40yd push
Set 3: 30yd push
Set 2: 20yd push
Set 1: 10yd push
*Focus: Build to a heavy weight by the end of the 5th set but keep weights to something that allows for a steady, unbroken pace on each (walk – do not sprint the sled)

Seated DB Calf Raise
2-4 sets: 15-20 reps (hold DBs in both hands – one propped on each knee)
*Focus: Sit on an elevated surface that allows for a 90 degree position of the knee and have toes on a platform that will allow for full extension of the ankle. Show control throughout and optional pause of 1 sec at the top of each rep