BARBELL
1) BB Warm-up:
5 Deadlifts
5 Hang Muscle-cleans
5 Front Squats
5 Strict Press
5 Good Mornings
5 Back Squats
2) Deficit Deadlifts, 1×5 @ 67.5%, with a 4″ deficit (standing on a 45# plate(s)) do 5-7 warm up sets then 1×5 @ 67.5%
BODY-WEIGHT ONLY
RX / For time / 30 cap
Run 800m
15 HR Push-ups
300 Single-unders
21 HR Push-ups
50/35 Cals Row
21 HR Push-ups
300 Single-unders
15 HR Push-ups
Run 800m
_____________
RX+ / For time / 30 cap
Run 800m
15 Strict Push ups
100 Double-unders
21 Strict Push ups
50/35 Cals Bike
21 Strict Push ups
100 Double-unders
15 Strict Push ups
Run 800m
WOD
Teams of 3 / AMRAP 40 / 1 works
15 Sled Push-down-Pull-backs, 3/2/1
1 Runs 200m, 1 Planks, 1 Rests
30 KBS 55/35 | 45/25
1 Runs 200m, 1 Planks, 1 Rests
45 Burpees
1 Runs 200m, 1 Planks, 1 Rests
60 Inv C2BPull-ups
1 Runs 200m, 1 Planks, 1 Rests
75 WBS
1 Runs 200m, 1 Planks, 1 Rests
90 Power Cleans, 95/65 | 75/55
1 Runs 200m, 1 Planks, 1 Rests