Dead / Double

Good warm-up with Roll-Out and Stretch...

30s Single Jumps (rope)
3 Rnds: 12 Slow Air Squats + 9 Sit Ups + 6 Slow Push Ups
30s Double Unders

Bar Complex (5 of each)
Good Mornings+Back Squat+Elbow+Strict Press+Stiff-Leg DL+Front Squat

DL/DU
On the Minute x 12:
odd ~ 10-8-6-4-2-1 Deadlift (climbing...start w/ 50-55% of Max DL & work to Heavy)
even ~ 40 D/U (if you do not have great D/U get what you can in 30s)

Row Conditioning
5 Rnds:
200m Row @ 2K pace +7sec (slower)
200m Row @ 2K pace -3 sec (faster)
200m Row @ 2K pace
~ 2 Min Rest b/t Rnds

Midline Cond
OTM x 12
1st ~ Max Strict TTB in 30s
2nd ~ Max Superman Rocks in 30s
3rd ~ Max Hollow Rocks in 30s
4th ~ Max Band Pull-Aparts in 30s
* QUALITY not score!!! Doing these well is more beneficial than pushing thru w/ less than ideal form.

Cort ~ got to 275#DL & 30s of singles / Row completed
Val ~ got to 165#DL
tb ~ 185-225-275-315-365-395 & All 40's UB / Rows completed (data to follow below)
5 Rnd Row time (ave 500m then breakdowns of 500m splits w/o the 1:)
1- 1:48.8 / 52.7-44-49.7
2- 1:49.1 / 54.4-45-48
3- 1:48.2 / 52.7-43.2-49
4- 1:48.1 / 55-42-51.5
5- 1:47.7 / 51.5-43.2-48.5

Praise the Eternal King in all your deeds.