Strength:

• Back Squat: 4 x 8 (speed not weight)
• Single Leg Dumbbell RDL: 4×6-8 each leg

WOD: For Time

15-12-9-6-3

• Dumbbell Hang Sqaut Clean: 50/35lb each hand
• 100 Meter Barbell Front Rack Carry 185/135lb between each set

Endurance: Air bike

• 3:00 at 80%
• 2:00 Off
• x 6