800m Jog
Then
10-8-6
Single Leg RDLs each Side
Tempo Ring Rows (controlled pull and descent)

Strength
Deadlift
3×12
Set 1: lighter warm up set
Set 2: Moderate-heavy
Set 3: AHAP, similar or heavier than last week’s final set weight.

Wod

For Time
9-12-18
Dumbbell Thrusters 50s/35s
Bike Calories or ski cals, no row today

Feel: Muscle Overload

Pacing: Reach

Target Score: 5-8 Minutes

Firebreather Score: Sub-4 Minutes

Scaling:

• DB Thruster: Reduce loading before reps. If an athlete cannot squat, modify to push press. If an athlete cannot go overhead, modify to a DB power clean or DB Front Squat
  
  Calories: None of the 3 rounds should exceed :90 of work

Extra work

3-5 Rounds for Quality

20 Alt. Dumbbell Curls

20 Farmer’s Hold Lunge Steps

20 Russian Twists *Goal is to complete the curls unbroken and move immediately into the lunges