A) 5 SET ( every 1:30 min)

3 Push Press + 1 Jerks (%60-65)

B) 5 SET (Every 2 min )

5 Deadlift ( % 75-80)

WOD Team of 2

For Time

3 ROUNDS

100 Double Unders (200 Single Under)

80 Steps Single Db Overhead Lunge

50 Toes To Bar

___________-________

Hips Dont Lie

Strength: 4 sets: 15min.

8-10 BB Hip Thrust (RPE-8.5)

30 Glute Bridges

Middle Work: 3 sets: 20min.

1. Bench Ass. Band Kick Back 12+12
2. Band. KB Swings 15
3. Toe Elv. Heavy RDL 12
4. Heel Elv. Goblet Squats 12

Core:

_____________________

Strength Class

Back Squat

%75 3×8

%85 2×6

%95 1xMax.

Overhead Press

%50 2×10

%60 2×6

2×12 Superset

DB Cuban Press

DB Lateral Raise

2×12 Superset

Barbell Biceps Curl

Barbell Skull Crusher