Strength 

In a 15 minute window

Deadlift 3RM

Any grip

Then 

Weighted Chinese plank + 10-25#

3 rounds  

:30s work

:90s rest

 

WOD 

20 min AMRAP  

3 rounds  

3 power cleans 135/95

3 bar facing burpees

3 rounds  

3 power cleans 145/100

3 bar facing burpees

.... 

men add 10# women add 5# every 3 rounds  

 

Comp HW 

Reverse hyper

3x15

 

Strict toes to bar

5x5 with a 5 second decent  

 

CHALLENGE WOD 

 WEEK 1

RX

12 minute AMRAP

500m row

25 burpees over the rower

100 double unders

 

SCALED

12 minute AMRAP

500m row

25 burpees over the rower

100 single unders

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