(Lactate Threshold)
WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 10 PVC pass thru, 5 TVWQB, BB front rack stretch, 10 BB push press, 5 BB power cleans, 10 BB pausing front squats
SOD
In 18 minutes,
Build to a heavy set of 3 Push press AND, 3 x 10-15 GHD sit-ups (or MOD: Plate sit-ups)
WOD
3 Rounds for time:
20 Hang power cleans (95/65) (50+ 75/45)
20 Front squats
20 S2OH (push press or jerks)
Gymnastics (6:30)
Skill: Toes to bar progression
WOD
21-18-15-12-9-6
KB Taters (53/35)
Ring Rows
Ab-mat Sit-ups
50ft SA Farmer’s Carry after each set alternating every other round.
