-Warm Up-


2 rounds


200 meter run

10 triceps banded push downs

5 kb high pulls

5 walk outs

5 suitcase deadlifts each side



-Strength-


Work up to a 5rm bench


Then take 80-85%


EMOTM 8


8-7-6-5-4-3-2-1


Building in weight


-WOD-

AmRaP 20

 

20 DB snatches 70/50

200m farmers carry

40 wall balls 20/14 10/9

400m run