(Lactate Threshold (19/.1 Make-up if needed))
WOD Review:
Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 20 sec downward facing dog, 20 sec/leg spiderman, then 2x: 100m row, 10 BB front squats, 5 box step up & overs
SOD
5 x 3^ Strict OHP press & Sumo OR Conventional Deadlift (20 min)
WOD
3 Rounds:
500m Row
12 Front squats (155/105) (50+ 105/75) (Fitness: Goblet squats)
18 Box jump overs (24/20) (50+ 20” step-up/overs)
Gymnastic WOD
Focus: Ring muscle up / handstand
E90 seconds x8 sets
1. 1-5 Ring muslce ups (transitions or rings dips)
2. 20-30 seconds of static hand stand (wall walk up hold or pike hold)
WOD
AMRAP 4
3 DB DL
5 DB HPC
7 S2OH
DB (50/35) (35/20-25)
rest 2 minutes
Repeat
