10:30am, Noon, and 1:30pm
Fitness
Strength
A1. Deadlift 6-8 reps x 4 sets
A2. Wall climbs 4 reps x 4 sets
A3. Double under practice 60 seconds x 4 sets
Wod
14 minute amrap
20 burpees
20 ring rows
20 abmat sit ups
Performance
Strength
A. Deadlift build to tough triple tng in 10 minutes
B1. Strict hspu 5 reps x 3 sets ( deficit if possible)
B1. Dbu max ub x 3 sets
Wod
14 minute amrap
20 burpees
20 pull ups
20 v ups
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