2 Sets:

• Alternating Single Leg RDL x 10 ea.
• Elbow on Knee External Rotation x 10 ea.
• Bottom of Dip Hold on Rings x 5 Second on/10 Seconds off x 3

Strength:

A) 3 Sets:

• Deadlift x 4

*Increase 10 LBs from last week.

Perform After WOD

B) 3 Sets:

• Tempo Banded Hip Bridges x 20 @2111 (Place band on squat rack, set hips under the band. Keep heels flat on ground and lift hips up as high as possible)
• Tempo Supine Row x 8-10 @ 2111
• Supinated Grip Band Pull a Parts x 15-20

Skill:

• 30 Tire Flips/Supinated Grip Deadlift

*Every 5 Flips perform 6 toe to bar

• Mobility

2 Sets:

• Alternating Single Leg RDL x 10 ea.
• Elbow on Knee External Rotation x 10 ea.
• Bottom of Dip Hold on Rings x 5 Second on/10 Seconds off x 3

Strength:

A) 3 Sets: (Every 2 Minutes)

Deadlift

• Set 1 = 3 Reps @ 70%
• Set 2 = 3 Reps @ 80%
• Set 3 = 3+ Reps @ 90%

*Percentages are based off of 90% + 10 LBs of your Established Max.

Perform After WOD

B) 3 Sets:

• Tempo Banded Hip Bridges x 20 @2111 (Place band on squat rack, set hips under the band. Keep heels flat on ground and lift hips up as high as possible)
• Tempo Supine Row x 8-10 @ 2111
• Supinated Grip Band Pull a Parts x 15-20

Skill:

• 30 Tire Flips

*Every 5 Flips perform 10 toe to bar

• Mobility

2 Sets:

• Alternating Single Leg RDL x 10 ea.
• Elbow on Knee External Rotation x 10 ea.
• Bottom of Dip Hold on Rings x 5 Second on/10 Seconds off x 3

Strength:

Perform After WOD

A) 1 Set:

• Hip Extension + DB Row x 35
• 85ft backward seated sled push

B) 3 Sets:

• 30 Calorie Bike
• 30 Calorie Row
• Rest 3 Minutes

Skill:

then

B) 3 Sets Each For Time:

• 5 Tire Flips
• 10 Back Squat @70%
• 15 Axle Clean and Jerk @75% of BW

Rest 4 Minutes

*Treat each set as all out efforts, NO PACING.  Goal to keep back squats unbroken

• Mobility