WU:

100 double-unders then:
3 rounds of:
10 Push-ups
5 Pull-ups
Depth-drop/box jump leap frog (4 boxes)

MOB:

Elbows on box
Smash pecs with LAX ball
Floss triceps

Strength/Skill:

De-load week:

Bench Press
5 @ 60%
5 @ 65%
5 @ 70%

WOD:

16 min AMRAP
10 Hang Cleans (95/65)
15 T2B
15 Front Rack Lunges (95/65)

Light WOD:

16 min AMRAP
7 DB Push Press
10 Knee Raises
10 Lunges

Comment