We will be doing WOD and then Athlete can choose which STRENGTH piece they wish…some, all or none.

WOD:

AMRAP 20

#rankel

6 Deadlift (225/155lbs)

7 Burpee Pullups

10 American Kettle Bell Swings (70/53lbs) *Scale to 53/35lbs

200m Run (400m Erg Bike, 250m Row)

STRENGTH:

4 Push Jerk x 2 sets

* within 10% of the 2RM established on day one

2 Push Press x 4 sets

*Within 10% of the 2RM established on Monday.

2 Front Rack Box Squat x 4 working sets

* As Heavy As Possible

CASHOUT:

#accessory

2 sets

60 Second Single Arm Kettlebell Front Rack Wall Sit (30 seconds each side)
20 Single Leg Toes To Bar
20 Single Arm Dumbbell Overhead Hold Walking Lunges (10 Each side)

Single Arm KB Front Rack Wall Sit
Single Leg T2B
Single Arm Overhead Dumbbell Walking Lunge

MAYHEM BODYBUILDING:

Back Rack Barbell Step Ups 3 sets of 10

Rear Foot Elevated DB Split Lunge 3 sets of 10