-Warm Up-


2 rounds


1 min bike

5 high pulls each side

10 kossack squats

5 stagger stance good mornings each leg with empty barbell

10 step ups each leg

8 cat /cows




-Strength-


Back Squat (De-Load Week)


5 x 40%

5 x 50%

5 X 60%



-WOD-


16 minute AMRAP


Devil Press (50, 35lbs)

DB Step-ups (24, 20in)

2/2, 4/4, 6/6, 8/8, 10/10 ,