TD41 111024

Strength:
DE Box Squat 10x2
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WOD:
"Lolli"
5 Rounds
3 minute AMRAP with 1 minute rest between rounds
5 Power Cleans (110/77 lbs)
7 Push Press (110/77 lbs)
9 Zero Count Burpees
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Endurance:
45min AMRAP of:
100m Swim
3 Pull-ups
8 Tire Flips, 7 ton time
3 Pull-ups
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Skill:
POSE Technique WK5 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 101 cadence
1 drill (choice)
1X6min @ 92-94 cadence