Warmup x2
1:00 min row
50 ft walking lunge
10 bar good morning
10 snatch grip push press
10 muscle snatch
STRENGTH
Power cleans
Touch n go !
Emom 10
Sets1-4 5 reps 55-60%
Sets 5-7 4reps 60-65%
Sets 8-10 3 reps 65-70%
WOD
‘MILK WAS A BAD CHOICE ‘
3rds
10 dB thrusters 50/35
15 ttb
10/7 bike
Rest 3 min
2 rds
15 thrusters
15 ttb
15/11 bike
Rest 2 min
1 rd
20 dB thrusters
15 ttb
20/15 bike
Bike erg / row / ski same
Run 100 /200/300
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