Strength
EMOM x 10 MINUTES
MIN 1 - TNG Sumo Deadlifts*
MIN 2 - 3 Strict Pull-Ups + 6 Kip Swings
*MIN 1 - 8 Reps
MIN 3 - 6 Reps
MIN 5 - 4 Reps
MIN 7 - 4 Reps
MIN 9 - 4 Reps
*Building from Light to Moderate-Heavy.
(No Measure)
WOD
FOR TIME
50/40 Cal Bike
Immediately into...
10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull 115#/75#
Immediately Into...
50/40 Cal Bike
Strength
Sumo Deadlift
Build to a Heavy 3-Rep
WOD
Teams of 3
AMRAP 20:00
7 Kettlebell Swings 70#/53#
150′ Shuttle Sprint
7/5 Calorie Row
150′ Shuttle Sprint
Strength
Sumo Deadlift 4x6 reps for max load, unlimited rest between sets
WOD
3 Rounds For Time:
500m Row
12 Deadlifts Bodyweight
21 Box Jumps 24"/20"
Strength
Sumo Deadlifts
5x2 reps for max load, unlimited rest between sets
WOD
5 Rounds For Time:
400 Meter Run
21 Burpees
