Pre WOD:
E2MOM for 12 min:
1, 5+ Back Squat 75%/RIR 2
2, 30 sec Max Strict Pull Ups
WOD:
A1, Deadlift
3 sets*3 Rep 80%+ (2 RIR)
A2, Strict Handstand Push Ups
3 sets*5 Rep (2 RIR)
B, 5 Rounds For Time:
8 Deadlifts 100/70 kg (220/155 lbs)
16 Burpee Over Bar
24 Air Squats
Cap 14 min
Post WOD:
Core Accessories:
𝟮-𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
10 Sit Ups with plate
20 Table Top Sit Ups with plate
30 Russian Twists with plate
40 Flutter Kicks with plate
50 sec Plank Hold included 5/5 Plate Step Ups each arm
Rest 1 min between rounds
Adjust reps to what you can do in unbroken sets and increase each week
