DATE – Sunday

 

Warm-up: Dynamic

 

Mobility: Posterior chain floss + Pec opener

 

WOD A)

Deadlift: Warm up with moderate sets of 5, then: 6 working sets: 3, 2, 1, 3, 2, 1

(80,85,90, 85,90,95% of 1RM)

Rest 2-3 min between sets

 

WOD B)

5 sets of:

Bench press x 5

rest 10s

Russian Kettlebell swing x 20 (heavy but unbroken)

rest 2min

 

Record 5 heaviest successful set of 5 BP and load used for KBS.

 

WOD C) For time:

50, 40, 30, 20, 10 – Doubleunders

10 Burpees after each round

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