DEADLIFT Male and Female 5×3 +5-10# 3-4 Warm Up Sets WOD 3 Rounds 400 m run 15 Chin Ups 10 squat clean and Jerk 135/95
For Time: 60 Ball Slams60 Step ups with a heavy KB60 Man Makers60 Side Jumps over a parallete 50 Double unders between each exercise before moving on to the next
Press Level 15-5-5 (male)3-3-3-3-3 (female) Level 25-5-3-3-1-13-4 Warm up sets Complete rest between working sets 90 seconds then TabataBulgarian Squats 45/35Toes to BarSotts Press 45/35 *Rest 30 Seconds between rounds
GHD3×25 GHD Sit Upsthen 12 Minute AMRAP20 Double Unders200 m farm walk5 Stone Deadlift 150/95 *These are supposed to be heavy. If breezing through stones make them triple the amount of reps.