Strength:
DL
15 min to Build weight to 3RM
(8-6-4-3-3)
Then,
Lower By 25%
4 sets EMOM
8-10 Reps
Conditioning:
14 min AMRAP
300m Run
20 Burpees
30 Wall Ball
Endurance
Hero wod "KELLY"
5 Rounds
400M Run
30 Box Jump
30 Wall Ball
– Beginner: 34-40 minutes
– Intermediate: 25-31 minutes
– Advanced: 19-22 minutes
– Elite: <18 minutes
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