Back Squat

Shin Guards

Skill/Strength: Strength
Back Squat
3 reps @ 63%
3 reps @ 72%
AMRAP @ 81%

WOD: Conditioning
1 min of Box Jumps (30/24″)
1 min of Sumo Deadlift High Pulls (115/80#)
2 mins of Box Jumps
2 mins of Sumo Deadlift High Pulls
3 mins of Box Jumps
3 mins of Sumo Deadlift High Pulls

Finish: Gymnastics
Chest to Bar Pull Ups (Strict)
3 x 5

All the Rest in the World

Skill/Strength: Strength
12 Min EMOM Of Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Starting with either 70% or 80% Press. Progressive loading so long form is good and lifts are made. Get heavy!

WOD: Conditioning
4 Rounds of:
1 Min Row
1 Min Rest
1 Min Air Bike
1 Min Rest
1 Min Sumo Deadlift High Pull (75/55)
2 Min Rest

Compare to 14 Dec

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