STRENGTH/SKILL

5 Sets: One set every 2 min for 10 min;

Deadlift; Strength-Endurance

[not for max DL]

10x50%

8-10x60%

6-8x65%

5-7x70%

3-5x75%

F: 8-10 reps all sets @2020 tempo

[no rx % - just build based on technique

P/S: as rx

WOD

"The Blend"

3 Sets:

3 min on, 2 min off

increasing pace;

score MUST improve each set

score each interval

15/12 Cal Row/Bike

10 Burpee Box Jump Over24/20"

[about 60 sec left]

Max rep KBSwings in remaining time

F: 12/9 Cal + 15x Russian KBS + Burpee

P: As rx

S: 18/15 cal + 70/53# + 30/24" BBJO