STRENGTH/SKILL
Deadlifts, Rest 2-3 min after each
De-load from previous week
5 sets:
10x50%
8x60%
6x70%
4-6x75%
3-4x75-80% of max
P-Chain Endurance
HSPU +
KBS
WOD
15 min AMRAP
Run 200m +
10 HSPUs
15 KBS
rest 30 sec active after each round
F: 10 Seated DB Press + Russian KBS
P: 10 HSPUs [kipping, abmat or piked off a box] + 15 KBS 53/35#
S: 15 HSPU [to Open standards] + 70/53#
OPTIONAL CASHOUT
3x5 YTLW Each letter
3x10 Band Pull Apart
