2 Sets:

• Alternating Single Leg RDL x 10 ea.
• Double KB Upright Row x 8
• Farmers Carry x 60 yards

Strength:

A) 3 Sets:

• Deadlift x 4

*Increase 10 LBs from last week.

Skill:

• 7 Man Makers
• 200m Medball Run
• 14 Hip Extensions
• Rest 2 Minutes

• Mobility

2 Sets:

• Alternating Single Leg RDL x 10 ea.
• Double KB Upright Row x 8
• Farmers Carry x 60 yards

Strength:

A) 3 Sets: (Every 2 Minutes)

Deadlift

• Set 1 = 5 Reps @ 40%
• Set 2 = 5 Reps @ 50%
• Set 3 = 5 Reps @ 60%

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

Skill:

AMRAP in 18 Minutes:

• 7 Man Makers
• 200m Medball Run
• 14 Hip Extensions
• Rest 2 Minutes

• Mobility

2 Sets:

• Alternating Single Leg RDL x 10 ea.
• Double KB Upright Row x 8
• Farmers Carry x 60 yards

Strength:

Perform After WOD

A) 3 Sets:

• 20 Cal Bike
• 20 Cal Row
• 15 Cal Bike
• 15 Cal Row
• Rest 3 Minutes

Skill:

3 Sets Each For Time:

• 10 Fat Bar Clean @ 60-70%
• 200m Stone on Shoulder Carry
• 20 Fat Bar Deadlift

Rest 5 Minutes

• Mobility