STRENGTH/SKILL

5 Sets:

Deadlift x5 reps,

rest 2-3 min after each set

F:x8-10 reps; 2020 tempo;

P/S: 5 reps; 2020 tempo; build to moderate set

WOD

For Time:

21-15-9:

KB Walking Lunge [L+R =1]

Russian KBS

Pull Up

F: bwt lunge [L+R = 1] + Russian KBS +

+Ring Row

P: KB Walking Lunge +

KB Russian Swing +

Pull up

S: KB Walking Lunge +

KB Russian Swing +

CtB Pull Up

or AMRAP 8;

10/10/10 reps of each