A.
Warm up
B.
Deadlift w/Hault
10 x 50% w/ Hault
10 x 60% w/ Hault
3 x 80% w/ Hault
3 x 85%
3 x 90%
Bicep curls x 16
C.
5 Rounds for time
9 O/H Squats 95/135#
(Scaled: Front or Back squats)
6 Bar Muscle ups
3 Deficit handstand Push ups
(Paralletes or 2x45lb plates)
D.
300 Meter Single arm O/H Carry
(50m R | 50m L)
Rx Program
Tempo Bench Press
10 x 50% 3220
10 x 60% 3220
3 x 80% 3110
3 x 85%
3 x 90%
10 x GHD Sit ups w/Med ball 20/30#
21 Cal Row
9 Deadlift 155/225#
15 Cal Row
6 Deadlift 185/275#
9 Cal Row
3 Deadlift 215/325#
