Strength: Back Squat Choose from a “Push” Bodyweight Progression
Met-Con: Partner WOD for Time (rep counts are per team, not per partner) On all movements, except Sprints, one partner works at a time – switch every minute on the minute. Use the same bar for all movements.
75 Pull-ups / Bottom of Squat Hold 75 Front Rack Lunges / Hollow Hold 75 Power Cleans / Active Shoulder Dead Hang from pull-up bar 75 Back Squats / Bottom of push-up hold 6x 200m Sprints – relay style (each partner will run 3 times)
Stretch: Full Body Stretching Series #6
2 rounds for time of: 20 Double Unders 20 Kettlebell Goblet Squats, 53/35 lbs 30 Double Unders 30 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs 40 Double Unders 40, 20/20 Single Arm Kettlebell Swing (Russian)s, 53/35 lbs[gallery ids="96859,96860,96861,96862,96863,96864,96865,96866,96867,96868,96869,96870,96871,96872,96873,96874,96875,96876,96877,96878,96879,96880,96881,96882,96883,96884,96885,96886,96887,96888,96889,96890,96891,96894,96904,96922,96954,96968,96973,96976,96979,96983,96986,96989,96993,97006,97011,97016,97020,97025,97030,97033,97039,97045,97050,97053,97058,97063,97064,97065,97066,97067,97068,97069,97070,97071,97072,97073,97074,97075,97076,97077,97078,97079,97080,97081,97082,97083,97084,97085,97086,97087,97088,97089,97090,97091,97092,97093,97094,97095,97096,97097,97098,97099,97100"]]]>