EMOM x 18-
1- 200 m run
2- 8 DL (275/185)
3- 20 ft HS walk (sub 40-60 ft bear crawl)
15 min to find 1RM BSQ
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Open WOD 22.3-
Bench Press 3 @ 90% every 2:00 x 5 sets
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5 rds-
15 WB (20/14)
10 burpee
Emom x 18
1- 5- touch and go PCL 135//95 (or heavier)4 sets - 1 pause bsq + 2 bsq @80%
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6min AMRAP ladder -Sumo deadlift 5-3-3-2
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A) 1 arm farmer - 3 x 80mBench every :90 x 5 sets -
3 reps @ 75-80%
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21-15-9Bench press-
Every 2min x 5 sets- 5 @75%
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6rdsEvery 2min x 5sets - 5 BSQ @75%
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40- WB (20/14)