“Start smart, finish strong”
Primer: 2 Rounds: 60s Cossack Squats | 30s Air Squats +
Barbell Warm Up:
5 Deadlifts | 5 Muscle Cleans | 5 Front Squats | 5 Strict Press | 5 Thrusters
5 Good Mornings | 5 Back Squats
Strength: Back Squats:
12 Reps @ 88% of 10 Rep Max
6 Reps @ 96% of 10 Rep Max
3 Reps @ 103% of 10 Rep Max
WOD: Litter Box – AMRAP 12
3 Burpee Dumbbell Deadlift @ 50/35
6 Double Dumbbell Thrusters @ 50/35
9 Deadlifts @ 185/135
Bulletproof Shoulders:
3 Top Up Burpees
6 Double Dumbbell Squats @ 50/35
9 Deadlifts @ 185/135