A) Conventional Deadlift: 3 Reps E3M for 18 minutes.

 

B)

Performance-

8 min to complete:

40 Wall Balls

30/20 Cal AirBike

20 Box Jump Step Down (24/20)

10 Strict HSPU

 

@ 10 min Mark, FT:

50/40 Cal Row

40 DB Walking Lunge (50/35)

30 Alt. DB Snatch (50/35)

20 Hand Release Pushups

 

Fitness-

8 min to complete:

40 DB Thruster

30/20 Cal Row

20 Alt. Russian Step-Ups

10 Hand Release Pushups

 

@ 10 min Mark, FT:

30/20 Cal AirBike

40 Walking Lunge

30 DB Push Press

20 Situps

 

Categories: WOD

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