The One and ONLY Island Box!
Deadlifts & Barbell Hip Thrusts
10 of Each @ 35/45/55/65%
For Time:
21-15-9
KB Swings American 53/35
Goblet Squats
Burpees
3 Rounds:
10 Double DB Bicep Curls
10 Double DB Bent Over Row
5 Double DB Push Press
WOD I.
Alt EMOM x 10 Rounds:
1. 5 Double DB Thrusters 50/30
2. :20 Double Unders
WOD II.
10′ to Find Heavy Hang Squat Clean
8 Rounds NFT:
10 Close Grip Bench
10 Plate Tuck Ups
20 Alt Bicycles
:15 Assault Bike Sprint
Strength
12′ to get heavy complex of:
3 Deadlifts + 2 Hang Cleans
WOD for time:
500m Row Buy In
Then –
75 Hang Cleans @75% of complex weight
(every break = 20 mountain climbers)
500m Row Cash Out
Split Squats
5 Sets x 5 Reps/Leg
14′ AMRAP
25 Russian KB Swings 70/53
30 DU
5 Double Push Up Burpees