Strength

1. Backsquat 5x5xE.WT
2. Back squat 1×20

 

MetCon: “The real tu beav” partner WOD

 

For time: in teams of 2

 

– 100 Air Squats

-100 Partner Pushups

– 100 Wallball situps

– 100 Wallballs (can be done to each other over pullup bar)

– 100 Air Squats

 

Endurance W.O.D

“Mary”

20 Min AMRAP

5 HSPU

10 Pistols

15 pullup

 

Strength & Accessory W.O.D

Strength:
Power Clean Establish 1RM
Pull Ups For time
By ability
1-5: 30 pull ups
5-10: 50 Pull ups
10-20: 70 Pull ups
20+: 100 Pull ups
(beg. Scale to ring rows)
Accessory:
DB Floor Skull Crushers (Triceps ext.) 2*10-15
Front Holds (strict Back 2 wall) 3*15-45 sec. (pick up weight by ability)