Strength

Every 3mins for 5 Rounds (12mins)
5 Clean Deadlifts at 100% of 1RM Clean
10 DB Walking Lunges

WOD

12min EMOM
5 Overhead Squats 45/35
5 Chest to Bar Pull-ups

Level 3: 7/7 reps

Capacity Work
5 Goblet Squats
5 Ring Rows

Comp HW

3 sets each for time
5 Muscle-ups
200m Run
3 Rope Climbs
200m Run
7 Deficit HSPU
200m Run
-Rest 1:30-

Comment

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