SKILL
3 Rounds (no rest)
10 m Shuttle Run x :45 sec
Plank Hold x :45 sec
Single Under x :45 sec
Bear Crawl x :45 sec
STRENGTH
Deadlifts
Warm Up sets
5 @ 40%
5 @ 50%
5 @ 60%
Working Sets
5 @ 65%
5 @ 75%
5+ @ 85% (goal is to max reps after the 5th rep)
WOD
AMRAP in 6 min
5 Box Jump Over
7 Power Snatches (95/65)
9 Push Ups w/ HR
rest 4 min
AMRAP in 6 min
40 DU’s
20 Wall Ball
L1 = 10 DU’s
L2 = 3o DU’s
