We will being the WOD and the Accessory in class today!

WOD:

#a workout

21-15-9
Chest to bar pull ups *Ring Rows OR Bent Over DB Rows
Bar Facing Burpees

-Rest 5:00-

21-15-9
Toes to bar *Hanging Knee Raises OR Weighted Ab Mat Sit Ups
Bar Facing Burpees

**Rx+ Start with a Round of 27, then 21-15-9

Target Time each set: sub 5 minutes

Time Cap each set: 8 minutes

CASHOUT:

3-4 Rounds
10 Single Arm Dumbbell High Pull (each side) (moderate weight)
10 Single Dumbbell Arm Press (each side) (moderate weight)
10 Deadbug (each side)
1:00 Hollow Hold

OPTIONAL WODs:

15 sets
20/16 calorie assault bike (fast)
-rest 1 minute between sets-

#another one

2-3 sets 
20/16 calorie Ski
20/16 calorie Bike Erg
15 Shoulder to Overhead (115/80)
15 Back Squats (115/80)
20 box jumps (40”/32”)
15 Back Squats (115/80)
15 Shoulder to Overhead (115/80)
20/16 calorie Bike Erg
20/16 calorie Ski
-Rest 3:00 between sets-

OPTIONAL STRENGTH WOD:

#deadlifts

5-5-5-5-5-10-10

Perform 5 working sets of 5 (building throughout)
~Build in the 72-77% of 1RM Range
(Rich’s weights:405/410/415/420/425)

Then drop the weights and performed 2 sets of 10 
~Use 60-65%+ of 1RM
(Rich’s weights: 375)

*Keep all reps unbroken, but controlled touch’n go