Warm Up: 800m run + Mobility
Strength: 3RM Deadlift
WOD: FT
14/12/10/8/6/4/2 of GTOH plate raises (20/15)
Between each set of plates raises perform:
30x DU
10x Pull Ups...
Warm Up: 400m Run + Bullet Proof Shoulders + Mobility
Strength: 5RM Squat Snatch
WOD:
Buy In - 400m run with a Plate (20/15)
50x AS
50x Burpees
50x GTOH plate (20/15)
Cash Out - 400m run with...
Warm Up: 400m Run + Leg Kicks + Ham and Glute Mobility Focus
Strength: 5RM Deadlift
WOD: 3rds
Max Supine Ring Rows
Max V- Ups
Max Burpees
1 min rest between sets (10 sec transition time...