WOD

A.1 Back Squat 4 x 4 reps *1st rep @ 55×1 tempo and next 2-4 reps no tempo
A.2 1 arm db rows 4 x 8 per arm *heavy
+
12 min amrap @ high effort
12 Wall Balls (20/14)
12 Burpees
36 DU
 
1Team Training
A. FS @ 1010 5 singles *Build from last week a bit
*after each set Weighted Single leg Hip Thrusts x 5 per leg *Back and shoulders on bench
B. Snatch 1 x 3 @ 60%, 1 x 3 reps @ 70%, 1 x 3 reps @ 80%, 3 x 1 @ 88-92% of 1 rm
C. 30 Weighted Strict Pullups for time @ 50% of 1 rm Weighted Pullup
+
9/7/5 reps
MU
Up n over Burpee Box jumps (30/24)
30/20/10 Cals on AB/AD
+
40 Strict T2B w/towel between feet
 
Endurance
20 min amrap
20 Thrusters (45/35)
20 KB Swings (53/35)
20 Box Jumps (24/20)