"2 a Day"

AM WORK:

Warm Up

HSPU- 3 sets of Max reps

Turkish get ups- 5x3 at moderat weight

SWOD:
Deadlift ladder- Men start at 225 and women start at 155. Perform 1 deadlift every minute on the minute for 20 minutes adding 10LBs after every successful lift. Once you fail to complete a rep in a minute, drop 10 lbs and complete the workout at that weight.

WOD:
3 rounds for time:

25 wall ball shots 20/14 both to a 10ft target
25 Burpee pull ups


PM WORK:

Warm Up:

2000m row @ a 1:50 500m pace

50 ab mat sit ups

50 HR push ups

SWOD:

Hang Squat Clean- Heavy double

Push Press- Heavy triple

WOD:

9-7-5-3-1 reps for time:

Squat Snatch 135/75

1 rope climb in between sets