Strength
3 Sets
8-12 Dual KB Sumo Deadlift (Controlled eccentric)
8-12 Seated Good Mornings (Bodyweight or light/empty bar)
then
3 sets
4-6 Sumo Stance (Wider than normal) Back Squat @21x1
6-8 Standing See Saw or SL RDL https://www.google.com/search?client=firefox-b-1-
d&q=see+saw+rdl#kpvalbx=_wTW_YoGqJuaHwbkP1oum0AY16
WOD
8min AMRAP
1-2-3-4-5-1-2-3-4-5... (return back to 1 rep after a round of 5):
Devils Press 50/35
*5 Hanging Tuck Ups between every round
*At minute 0:00 and 4:00, Bike 15 calories or VC 100 ft
rest 3mins
8min AMRAP
1-2-3-4-5-1-2-3-4-5... (return back to 1 rep after a round of 5):
Dual KB Clean from Floor 45/35
*5 Tuck Ups (lying on floor) between every round
*At minute 0:00 and 4:00, VC 100 ft or 15 bike cals