Sumo Deadlift
5 sets of 5 across
Start at 70% of 1RM Deadlift
Target a 5-10lb increase each week


Team Relay WOD
24min AMRAP

10m Tire Flip
3 Burpees
3 Deadlifts 135/95
3 Hang Power Cleans
3 Shoulder to Overhead
3 Burpees
10m Tire Flip

L3: 20m Tire Flip, Barbell at 155/105

*Tire flips may be substituted for a sled push if the tire is too heavy to keep at a sprint pace. Coach Tom will decide your weight if this is the case.


BPS Day 6
Behind the Neck Strict Press: 90% of 10RM, 4 sets of 10 reps 1-2 minute rest
PVC Pass Through 1-2 Inches Wider than Minimum Distance in each variation, 20 reps, 1 set of each, 1 minute rest
Pass Through variations:

3-5 tries to establish a max distance handstand walk


CrossFit Journal: The Performance-Based Lifestyle Resource