Strength
3x
5-7 deadlifts @3030
3-4 Nordic curls
5 vertical jumps
3x
6 “1 1/4” landmine squat
5 strict pull ups + :20 knee tuck isometric hold (advanced) hold
on parallettes
WOD
10-8-6-4-2
Db thruster 35-45/25-30 use 2 db’s
T2b
-directly into -
3-6-9-12-15
Russian swings 70/53
Rower pike ups