Monday 7/6

Fitness

Strength:

A. Back Squat - build to tough single in 12 minutes 

B1. DBU skill work - 1 min. amrap x 3 sets 

Wod:

14 minute amrap 

20 cal row 

20 burpees 

20 wall balls 

Performance

Strength:

A. Back Squat- Build to tough single in 12 minutes 

B. DBU- in 3 attempts find max ub  

Wod:

14 minute amrap 

20 pull ups  

20 burpees 

20 wall balls 

The Zone 

Skill- 

A1. Tuck ups - 25 reps x 3 sets 

A2. single leg kb deadlift- 10/leg x 3 sets 

A3. elevated ring rows- 5 reps w/ 3 sec. descent x 3 sets 

B. 2 minute amrap HR push ups 

wod:

12 minute amrap 

200 meter run 

12 burpees 

12 kb swings 

12 air squats