Lift-
Deadlift- 5-3-3-3
***
Metcon-
1.5 AMRAP / 1.5 Rest-
15/12 Cal bike
– AMRAP of _____ in the remaining time
1st round- Deadlifts 80/50kg
2nd round- Russian KBS 32/20KG
3rd round- wall walks
4th round- KBS
5th round- Deadlifts
***
Row WOD-
Part 1-
Row 250-500-750-1000 Meters
– 1:1- Work : Rest
Part 2-
5 sets of-
30 Seconds sprint row
AMRAP of unbroken pushups.
***
StrengthCon-
1) Build heavy complex-
1 Power clean
1 Hang squat clean
1 Front squat
1 Jerk
2) 3 sets of-
2 Clean high pulls
1 Squat clean
3) on a 12 minutes clock-
5 Deadlifts
5 Weighted pull ups
15 Push ups
– Choose your own weight
