Dynamic Effort Lower
Strength
Squat Clean (Score 3×3)
1x8x60%
1×6+5#
1×5+5#
4×7+5#
3×3+5#
**Starting weight=5% heavier than last week
1×6+5#
1×5+5#
4×7+5#
3×3+5#
**Starting weight=5% heavier than last week
WOD
“Byrnsey”
4 MUs
–Then–
49 Russian KB Swings (55,35,45,25)
49 Goblet Squats (55,35,35,25)
49/39 Cals on Assault Bike
–Then–
9 MUs
**20min time cap
**1 Rx+ and Rx MU = Scale 2 PU+2PU or MU attempts
–Then–
49 Russian KB Swings (55,35,45,25)
49 Goblet Squats (55,35,35,25)
49/39 Cals on Assault Bike
–Then–
9 MUs
**20min time cap
**1 Rx+ and Rx MU = Scale 2 PU+2PU or MU attempts
$ Out
100 Standing Banded Oblique Twist
**each side, attach red/orange band at belly height
**each side, attach red/orange band at belly height