Strength

Deadlift: 3-3-3-3-3-3-3-3
Goal weight is 80% of 1 RM max, maintain same weight across all working sets
-New set every 90 seconds-
*Record sets to log

WOD

For Time
100 double unders
30 sit-ups, GHD/ABMAT
80 double unders
25 sit-ups, GHD/ABMAT
60 double unders
20 sit-ups, GHD/ABMAT
40 double unders
15 sit-ups, GHD/ABMAT
20 double unders
10 sit-ups, GHD/ABMAT

Note: Record time to log

Strength

Bench press: 3-3-3-3-3-3-3-3
Goal weight is 80% of 1 RM max, maintain same weight across all working sets
-New set every 90 seconds-
*Record sets to log

WOD

Partners complete 6 rounds each
15/12 cal Assault Bike
5 Burpee box get-overs, 48/40 inch box
*You Go I Go

Note: Record time to log.

Boot Camp
Tabata!!!

WOD

Partners complete as many rounds as possible in 30 minutes of:

8 Thrusters, 155/105 lb.
6 Rope Climbs, 15 ft. ascent
11 Box Jumps, 30/24″ box

Note: Record rounds/reps to log

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