then
3 Rounds NFT
10 Birddogs (each side)
10 Hip Airplanes (each side)
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Strength: Back Squat - 5@40%, 5@50%, 5@60%, 5@70%
(Deload week...max out next week.)
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WOD: 3 Min AMRAP w/ 2 Min Rest x 4 Sets
3 Clean and Jerks - 75/55 L1, 115/75 L2, 155/105 L3
6 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
9/7 Calorie Assault
*Start from the top each round