WOD
Strength
Deadlift: 2×10@50%, 2×8@60%, 2×6@70%, 2×4@80%, 2×2@85-90%
Conditioning
AMRAP in 24 min (3 rounds),
1 min on / 1 min off, rotating:
Max Cal Row
Max Farmers Carry 50ft. Shuttle (70s/53s)
Toes to Bar
Alt. DB Snatch (50/35 | R+ 70/50)
Extra
Strength
Tall clean: 3 set of 4 building as warmup
Clean + FS (1+1=1): 60/2, 70/2, 75/2, 80/2, 85/2, 90/1, 88/2, 93/1*2 *every 90 sec.
Skill
12 min EMOM: 5-8 kipping HSPU as able
Midline – After
3 sets of 20 kb situps
*kb touches behind head and finishes press out OH at top