STRENGTH:

WEEK 1:

DEADLIFT

5 x 65%
5 x 75%
5 x 85%
Good mornings
5 x 10

 

WOD:

5 Rounds:

10 DB squats (35#/20#)
10 OH walking lunges (45#/25#)

Then

5 Rounds:

10 DB Manmaker push ups
10 Sit-ups

Then

5 Rounds:

10 DB Snatches
200 meter run