ME Upper

Build to a 2RM High Bar Box Squat (conventional stance)

WOD:
21-18-15-12

DB Snatch

Single-arm DB Overhead lunges

(10 minute time cap)

Accessory (post-WOD):
100 Weighed Glute Bridges (using plate-45/25#)


DE Upper

9×3 Banded Push Press @75%

Accessory: 75 Banded PVC LAT Pulldowns

WOD:

3 Rounds:

On a 2 min clock, 200M Sprint, then AMRAP with remaining time of:
5 DB Push ups, 5 Renegade Rows (per arm)
1 min rest between rounds


BEGERON BEEP TEST
EMOM until you cannot complete the work in 1 minute or hit 20 minutes
7 Thrusters (75/55)
7 Burpees
-then-
With remainng class time find your 2-rep max weighted pull-ups or dip


PARTNER WORKOUT
5 Rounds Each:
550m Run (Pace Setter)
Other Partner is completing
AMRAP
5 Sandbag Over Shoulder (Medium)
10 Burpees over the Sandbag
**Score is TOTAL ROUNDS in the AMRAP