4 cycle met-con
3 mins on 90 sec off for 4 cycles
1 suicide
15 pull ups
15 WB
Strength Program Day 1(a):
Squat 5X5 @ 70%
Bench Press 4X5 @ 72.5%
Dead lift 3X4 @ 65%
Pendlay Rows 3 x10
Stiff Legged DL 3 x *
1 arm DB row 3x8
Partner WOD
Switching every round
20-2 of T2BS (going down by 2s)
Paired with
10-1 of sandbag cleans (touch and go ideally not over the shoulder)
Rest exactly 3 mins
6 rounds (switching every round)
10 BBJO 24"/20"
40' of HW