Skill:
[warm up] Burpees to 6” Target
3x - 50 FT - 2 - arm dumbbell / kb front rack walking lunge.@moderate weight (50/35 DB / 53/35 KB)
Strength:
Strict Press
**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
3x4@80%ww
1x4+AMRAP@80%ww
WOD:
3RFT
12 Target Burpees (6”)
50 FT 2-Arm DB/KB Front Rack Walking Lunge (50/35 DB / 53/35 KB)
500/400m Row
Accessory Work:
10 min AMRAP
8 DB Bench Press @ mod-heavy
8 DB Deadlift @ mod-heavy
12/9 Calorie AB