Strength:

1)   Deadlift: 6 x 1.1.1 @ 75%

Sprints:

For time

20 Meters

rest :30

x 5

WOD:

EMOM for 7:00

  • 5 Power clean (135/95) + 5 Burpee over the bar

Right into

EMOM for 7:00

  • 7 Burpee + 7 Box jumps (24”/20”)

Right into

EMOM for 7:00

  • 3-5 Ring dips + 3-5 Strict pull-ups

Strength 2:

  • 10 GHD sit-ups
  • 10 GHD back extensions

x 5