SWOD ( SKILL )

10 min. EMOM

Odd: 6 Reps  Deadlift ( RX 100 – 60 ) ( Scale 70 – 40 )
Even: 10 Reps  Strict Dips

5 min. Rest

Conditioning

12 min. AMRAP

10 Air squats
10 Burpee
30 D/U

Core

3 RFT

25 Ab mat Sit Up
50 m. Farmers Carry ( 65 – 35 Lbs Dumbbell )

 

 

 

 

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