Warm up
400 Meter Partner Run with Wall Ball, 40 Partner Wall Balls
40 Weighted good mornings (ball or empty bar)

New Strength Cycle Starts this week.
***Add 10 pounds onto your back squat and deadlift 1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT. Try as hard as you can. Make notes in your chart above so you can look back at your results.

Strength Deadlift

5×40
5×50
3X60
5X75
5×80
AMRAP at 85% should be more than 5.

WOD
4 Rounds For Time
10 Power Cleans 185/135
200 meter run
5 Rings Muscle ups (Sub 7 bar muscle ups, 12 Pull ups)