172025

Strength: Every 2:00 for 6 rounds 5-5-4-4-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor) *15 weighted hip bridge after every round WOD: AMRAP 8 min. 8 burpee 8 back squat (40

Strength: EMOM 10 min. odd: 10 front squat + wall sit in remaining time even: rest! WOD: 5 Rounds for time 12 toes to bar (x1.5 knees to chest) 24 one arm dumbbell push press 36 double unders (x2.5 si

Strength: Every :30 for 20 rounds 1 power clean (for quality) WOD: Every 3:00 for 4 rounds 15 double dumbbell hang snatch + 20 v-ups + 15 wall ball *plank (on hands) in remaining time rest 1:00 betwee