Strength
Deadlift 3RM (20mins)
Some example % for athletes to use when building up to weight.
6 @50%, 5 @60%, 4 @70%, 3 @80% and then max efforts remaining time.
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WOD
7min AMRAP
30 Strict Pull Ups
ME Calorie Row/ Run
*Score is calories rowed/ distance in remaining time
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PEAK
Press
Build to 1RM Strict Press
5×5 Strict Press @ 70% of above weight
5×10 GHD Hip Extension
