Strength 

Bench Press 1x1 @ 85 

Box Jump 5x3 

WOD 

10-8-6-4-2
Deadlifts (225/155)
Dumbbell bench presses (50s/35s)
Squat cleans (135/95)
(KG conv: Deadlift 102/70, Bench 22.5s/15s, Cleans 61/43)
 

Strength 

Front Squat 5x1 in the hole 

Weighted Chin Ups 5x2 @70 

WOD 

Freedom (RX'd)
3,000m Echo or Assault Bike
84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2x50/35)
2,000m Run
84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2x50/35)
1,000m SkiErg 

WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
3 sets:

1:00 Machine
6 Alternating Dumbbell
Bench Press
4 Dumbbell Bench Press
10 Sit-ups + Leg Extension
10 Ring Rows (easy)

WARM-UP -
Hip Halo Warm up + Banded
7’s

-into-
7 min AMRAP:

WARM-UP -
Hip Halo Warmup

-into-
3 sets:

WARM-UP -
Crossover Symmetry or
Banded 7’s Warm Up

-into-
3 sets

WARM-UP -
Hip Halo Warm-up

-into-
3 sets: