Strength 

EMOM 8 min

2 deadlifts @ 85% of 3RM  

then

Weighted Chinese planks @55/45

3 rounds

:45s work

1:15 rest

 

WOD 

9 min AMRAP  

22/18 cal row

16 hang kb snatch 55/35

  • 8 left/ 8 right

10 alt. pistols  

 

CompHW 

Reverse hyper

3x15

5 rounds not for time but with minimal rest

5 strict toes to bar+ 7 kipping toes to bar

 

Challenge WOD 3 

3RM thruster from the floor

No jerks

One step made be made to regain balance. Anymore than that constitutes a no rep.

 

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