Monday

SKILL

 

For 8 min complete:

 

10 KB Sntach or Single Arm KBS (each arm)

10 Pistols or 8 Roll-to-candlestick

5 KB Single Leg RDL @ 2211(each leg)

 

STRENGTH

 

Strict Press (use 2-RM)

 

Every :90 sec

 

5 @ 60%

3 @ 65-70%

2 @ 75-80%

1 @ 85-90%

 

Every 2 min

 

10- 10 – 10 build each set but start @ 65% – the goal is to get to a heavy 10-RM

 

WOD

 

3 Rounds of

 

Run 200 m

10 Back Squats (135/95)(115/75)(95/65)

8 Bar Facing Burpees

 

then…

 

2 Rounds of

 

Run 200 m

15 Deadlifts

8 Lateral Burpees Jumps

 

then….

 

1 Round

 

200 m Run

8 Burpee Pull Ups

 

(22 min cap)