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Thursday!

Strength: (15:00) Deadlifts

Take 90% of your 1RM DL and use that number as your base weight to calculate the following percentages (listed below).

Progressively load to 75% (2-3 sets of 3-5 reps) and perform the following…

75%x5
85%x3
95%x1+ (AMRAP) as many reps as possible until just BEFORE failure. Perform these reps with close to perfect form!

Strength MOD:
3 Rep Heavy Deadlift!

Strength Alternative:
12:00 AMRAP!

10 Ring Rows
50 Alt. Toe Taps “12
10 DL #115/85
10 BFSU

Met Con: 15:00 Clock!

E: 3RFT!

500 M Row (4)

6 (DB) Burpee to DB Step Up & Over’s “20 box – #45/35

8 Alt. KB Dead Clean & Press #70/53

100 M “MB” Run #50/30

RX: 3RFT!

6 (DB) Burpee to
DB Step Up & Over’s “20 box – #35/25

8 Alt. KB Dead Clean & Press #53/35

500 M Row (4)

100 M “MB” Run #40/30

M/S: AMRAP!
6 (DB) Burpee to
DB Step Up & Over’s “20 box – #25/15

10 Alt. KB Dead Clean & Press #44/25

12 Cal: AD Bike

100 M “MB” Run #30/15