“Let’s make a deeeeal”

 In WODs

Primer: Bird dog + glute bridge + crunch +100m
(10 sec hold + 20 + 10) x 3r

Lift: 1rm deadlift sumo or conventional

Wod:10-200m-8-200m-6-200m-4-200m-2-200m
Power cleans
Front squats
Power jerks
135/95-95/65-75/55

Conjugate:
-Box squat HS 3s @ 90% +
-Drop set 60% 2sx10r add weight on feel
-Sumo deadlifts 5sx3RM
-Good morning box squat (good morning then sit to box then stand) 3sx8r
-Dumbell strip ups 3sx8r each leg

Core:100 banded crunches

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