Warm up

• 10 S A push ups
• 10 SL DL KBell
• 10 burpees
• 10 calve raises 
• Band releases

 

Strength  4 week progressions

O/H squats   10 10 10 10  10 …. no overhead do front squats 

and

DBell calve raises 10 10 10 10 10

 

WOD choice A or B

A) Deadlifts 4×6 reps @ 70-75%
Superset with 50ft farmers carry walking lunge, after eat set…. if you can run the weight is too light 

B) 50 thrusters for time (135/95lb) or (115/75lb)…… nothing overhead do land mine squats 
Every time you break 8 bar facing burpees
*15 minute cap

Finisher

if time … lactic acid release ….surprise  takes 2 minutes