Warm Up
Every :30 seconds for 4 minutes (8 rounds)
Complete 5 Bar Facing Burpees
L2 – 4 Reps
L1 – 3 Reps
Grab Barbells
2 Rounds
10 Good Mornings
10 Bent Over Rows
10 Strict Press
*Add weight for second round
Strength
10-8-6-4-2
Strict press
Strict Pull-up
** Coaches Note – Treat this as a true strength. If the pull-ups are not challenging enough, add weight. Each set should essentially be a max. Increase weight as able and if you need to re-rack the weight in the middle of the set, that’s okay.
WOD
600m Run
21 Deadlifts (225,155)
21 Bar Facing Burpees
600m Run
15 Deadlifts
15 Bar Facing Burpees
600m Run
9 Deadlifts
9 Bar Facing Burpees
*Sub 750m Row for 600m run if the weather is cold
L4 – (205, 135)
L3 – (185, 115)
L2 – (155, 105)
L1 – (135, 95)
Extra Work
EMOM18
1. 5 Back Squats @80-85%
2. 1 Snatch Balance
3. 50ft Handstand Walk
-Will need 2 racks. Try to work in with a partner.