BARBELL
1) BB Warm-up
2) Deficit Deadlift, 1×5 @ 60% (warm up w/ a 4″ deficit then 1×5 @ 60%. Next week will be 65%)
BODY-WEIGHT ONLY
For time / 30 cap
Run 400 or Row 500m (1 rep)
100 Hand Release Push-ups
Run 200m or Row 250m (1 rep)
100 Air Squats
Run 200m or Row 250m (1 rep)
100 Sit-ups
Run 400m or Row 500m (1 rep)
* scale options: share work w/ a partner(s) or cut the work by 50%
WOD / 30 cap
The Seven
Seven rounds for time of:
7 Strict Push-ups | RX+ Handstand push-ups
7 Thruster, 95/65 | 75/55 || RX+ 135/95 | 115/80
7 T2B | RX+ Knees to elbows
7 Deadlifts, 185/135 | 155/105 || RX+ 245/165 | 205/135
7 Burpees
7 KBS, 45/25 | RX+ 70/55
7 Pull-ups