Strength 

EMOM 8 min

2 deadlifts @ 80% of 3RM

Then

Chinese planks weighted  

3 rounds  

:30s work  

:90s rest

 

WOD 

3 rounds  @ 115/75

10 push press

12 front rack lunges  

14 pendlay row

16 deadlifts  

 

Comp HW 

Reverse hyper

3x15

5 rounds not for time but with minimal rest

3 strict toes to bar+ 5 kipping toes to bar

 

Challenge WOD 2

RX

7 min AMRAP

50/30 calories Assault bike

Max effort 60' overhead walk 185/135*

SCALED

7 min AMRAP

40/20 calories Assault bike

Max effort 60' overhead walk

135/95*

* only full lengths count, no partial reps

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