Warm up

• 10 S A push ups
• 10 SL DL KBell
• 10 burpees
• Band releases

 

Strength

Bench press 5 4 3 2 1 1 1

and

DBell calve raises 10 10 10 10 10

 

WOD choice A or B

A) Deadlifts 4×6 reps @ 70-75%
Superset with 50ft farmers carry walking lunge

B) 50 thrusters for time (135/95lb) or (115/75lb)
Every time you break 8 bar facing burpees
*15 minute cap

Finisher

if time … lactic acid release ….surprise