Strength
Deadlift
3×3 @85-87.5% of 3rm
2×5 @72.5% of 3rm
Sets on clock
0:00, 3:00, 6:00, 8:00, 10:00”
*
Partner Wod
10min AMRAP
Partner 1
10 ALT Single Leg KB Box Step Ups
3 Bar Muscle Ups
*KB weight – 24/16kg
Partner 2
Sprints 200m
*Partners switch when the runner returns and the runner continues on the workout where their partner left off.
*Scale Bar MU to 6 C2B Pull Ups or 6 standard Pull Ups/ Ring Rows
*
PEAK
16min EMOM
1: 10 Burpee Box Jump Overs 24/20′
2: 15 Handstand Push Ups
3: 15 Toes to Bar
4: 20/18 Cal Row
