Warm Up: Warm up: world war z
Then 3 rounds of
Bear crawl(up and back)
10 oh squats PVC
10 burpees
10 ring dips
Strength: EMOM for 10mins Deadlift x1 @95% of 1rm
Accessory: 5-4-3-2-1 WTD press ups
Or take 15mins to build to a 1rm sh press
Using the rep range of 5-4-3-2-1 taking full recovery between sets
Conditioning: WOD
Tabata format-
TTB
Box jumps
Power cleans 40/20
Stoh 40/20
Score is total reps in 16 mins
