Primer
2x
10 plate picks ups
5 trucker squats
20 Russian twists
20 banded rows from a squat position
10 ring rows + :10 hold at top (last rep only)
Then
2x
10/10 SL Landmine RDL
10/10 SL Bent over Row
:10 bike/row/VC hard
Strength
Back Squat
Building off of last week
For load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
Accessory
3x for load
5/5 BB front rack reverse lunge (in place, can use racks)
15 strict pull ups (banded for most)
Rest :60-:90
WOD
21-15-9
Russian swings 53/35 RX+70/53
Push ups
for time