Strength: Deadlift/Core
Alt. E1:30MOM X 5
5 Deadlifts @ 75% 1RM+ 5 Barbell Roll Outs
5 Deadlifts @ 75% 1 RM + 0:30s Pallof Press Hold
LeanFit:
Alt. E1:30MOM X 5
9/7 Assault Bike Calories + 10 Russian Kettlebell Swings, as heavy as possible
200m Sprint, Run/Row
WOD: “Luke’s Diner”
21-15-9
Shoulder To Overhead (75/55)
Hand Release Push-ups
15-12-9
Front Squats (135/95)
Pull-ups
9-6-3
Deadlifts (185/125)
Handstand Push-ups
-20 min-
RX: Finish all movements as prescribed before the time cap
RX+: 95/65, 155/115, 225/155
FW: RWAN but barbell movements should increase each round. Sub banded/seated PU’s. Sub HSPU modifications from Technique Day
LF: 21-15-9 DB S2OH & Hand Release PU/ 15-12-9 DB Front Squats & 2:1 DU’s or 3:1 Singles/ 9-6-3 KBS & SA Devil’s Press
