Strength
Deadlift
10-7-4-1
Each for max weight
20 min cap
Min 0- Warm Up
Min 6- Max 10
Min 10- Max 7
Min 14- Max 4
Min 18- Max 1
*
WOD
For Time (11-13 min cap)
50 Single Arm OH DB Lunge
50 Pike HSPU
50 DB Box Step Ups
50 Wall Balls
@25/15kg
@24/20′
*
PEAK
Front Squat 3-3-3-3-3-3
@ 70% +
*Controlled down and one second pause at the bottom.
Feel free to increase weight as long as things are moving smoothly
Turkish get ups 5 Sets
Set = 2xL 2xR
Build to heavy set of 2 using KB, DB or BB
*Rest as needed between sets
