Strength
Deadstop Deadlift
5 Sets of 5
*Score = Sum Total Load of All 5 Sets
WOD
"Giddy Up"
AMRAP 15:
1 Deadlift 225#/155#
1 Burpee Pull-up
1 Dumbbell Thruster 50's/35's
2 Deadlifts 225#/155#
2 Burpee Pull-ups
2 Dumbbell Thrusters 50's/35's
...
[Add 1 Rep Every Round]
*Score = Rounds + Reps
Strength
BACK SQUAT
Build to Heavy Set of 10
Back Squats
WOD
“SHOT CLOCK”
AMRAP 12:
1 Burpee Pull-up
15 Wall Balls 20#/14#
2 Burpee Pull-ups
15 Wall Balls 20#/14#
3 Burpee Pull-ups
15 Wall Balls 20#/14#
...
[Add 1 Burpee Pull-up Each Round]
*Score = Rounds + Reps
*If you complete the round of 7 Burpee Pull-ups + 15 Wall Balls and gets 5 Burpee Pull-ups in the round of 8. . . your score would be 7 + 5
*Rx+ = Muscle Ups instead of pull ups no burpee
