WOD
Warm-up
Stretches/Dynamic
2 Sets
10 BB Goodmorning
8e/side BB Front Rack Reverse Lunge
5 Overhead Presses
10 BB Squats
Strength
Every 3 mins x 4 Sets
4 Deadlift
Build up to your weight from the previous week & then start the 4 sets – add more weight as form/technique allows.
*Make your RPE on the last 2 sets 9/10
MetCon
90 sec on, 2 min off, for AMRAP in 5 rounds:
10 Clean and Jerks (95/65)
100m Run
Max Pull-Ups in remaining time
**Score is total pull-ups each round