W.O.D:

Strength: 4 sets. every 3min.

Split Stance BB Shoulder Press 3R+3L %60 of 1rm Press

Lu raises 10-12 (RPE5.5-6)

Metcon: Team of 2: For Time

1000m Ergo + 20m DB BackR. Lunges + 10 Wall Balls

800m Ergo + 40m Lunges + 20 Wall Balls

600m Ergo +60m Lunges + 30 Wall Balls

400m Ergo +80m Lunges + 40 Wall Balls

Core: 2-3 sets:

16 Weig.Alt V-Ups

16 weig. Russian Twist

Strength Class

Romanian Deadlift
5×5 (RPE 8)

Close Grip Bench Press
4×8 (RPE 7)

3×12 Superset
Single Arm. Half Knee. Arnold Press
Chest Supp. DB Row

3×12 Superset
Weighted Push Up
Seated Banded Lat Pulldown

1 Set
100 Sit Up