Wednesday

Strength

Ax4
A1. 5x Sumo Deadlift @3030
Rest :30
A2. Dragonflag/Core Skill
Rest 1:00 b/t sets

F: 8-10x Sumo DL [Sub DB/KB] + 5x D-Flag Knees tucked
P. As Rx + 3-4x D-Flag Eccentric @:05 eccentric
S: As Rx + 2-3x D-Flag Eccentric @:08-10 eccentric

Conditioning

B. 8 Min AMRAP 
-5x Power Clean 
-30x Double Unders

F: 5 Hang Power Clean + 30x Single Under
P: 115/95
S: 165/110