Warm up: Athlete's choice
Strength:
10:00 to establish 1RM for the overhead squat
WOD:
Buy-in: run 800m or 200m sled push (just the sled or 45# with partner)
3 rounds for time
10 burpee box jump (24/20)
20 kettlebell swing (53/35)
10 back squats (95/65)
20 kettlebell Sumo deadlift high pull (53/35)
10 push jerk (95/65)
cash out: 300 single unders
Strength:
10:00 to establish 1RM for the overhead squat
WOD:
Buy-in: run 800m or 200m sled push (just the sled or 45# with partner)
3 rounds for time
10 burpee box jump (24/20)
20 kettlebell swing (53/35)
10 back squats (95/65)
20 kettlebell Sumo deadlift high pull (53/35)
10 push jerk (95/65)
cash out: 300 single unders
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