Strength:
A1) 5 X 3 Position Power Clean (high hang, hang, below the knees)
A2) 5 X 10 Banded Face Pulls
WOD:
DECK OF CARDS
In teams of 3 or 4
Ace and Jokers: 100 meter run as a team
Hearts: Burpees
Diamonds: Toes through Rings
Spade: Dumbell Thrusters
Club: KBS
***number on card dictates reps***
A1) 3×8 Glute Bridge DB Bench (30X1)
A2) 3×8 Bent Over DB Row (30X1)
B) 12 min EMOM:
Min 1: 30s Lateral Box Step Overs
Min 2: 30s Ring Rows
Min 3: 30s Plank Hold
C) 3 sets:
30s Wall Sits
30s Russian Twists
30s WBS
1:30 Rest