Warm up
- 10 S A push ups
- 10 SL DL KBell
- 10 burpees
- Band releases
Strength
Bench press 5 4 3 2 1 1 1
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
B) 50 thrusters for time (135/95lb) or (115/75lb)
Every time you break 8 bar facing burpees
*15 minute cap
Finisher
if time … lactic acid release ….surprise