STRENGTH/SKILL

5 Sets One set every 2 min for 10 min:

Deadlift at loads:

10x50%

10x60%

6-8x70%

4-6x75%

2-4@80%

F: 8-10 reps all sets @2020 tempo

[no rx % - just build based on technique

P/S: as rx

WOD

"Pump It Up"

3 Sets:

4 min AMRAP, 1 min off (14 min Total)

increasing pace each set

Run 200M/Row 250m/AB 20 Cal (10 pts)

Hand Release Push Up x10

Shoulder to OH x8 [95/65#]

F. Push Up x8, 2DB StO x8

P. As Rx [95/65#

S. Ring Dips + [135/95#]

*Score is going to be combined reps for all 3 sets*

Ex:

Round 1: 1 + run (38)

Round 2: 1 + 10 HRPU (48)

Round 3: 2 rounds (56)

Score: 142