Pre WOD:
Overhead Squat:
4 sets*3 Paused Overhead Squat
80%
Pause= 1 Sec Pause in bottom Position
WOD:
A, Deadlift:
Set 1: 4 reps 82% /RIR 2
Set 2: 3 reps 85% /RIR 2
Set 3: 2 reps 87% /RIR 2
Set 4: 1 rep 92% /RIR 2
B, AMRAP 12 min:
6 Toes to Bar
6 Push Press 40/25 kg (90/65 lbs))
6 Front Rack Reverse Lunges 40/25 kg (90/65 lbs))
Post WOD:
Hang Challenge 1/4
Level 1: 2 min Passive Hang for time (feet assisted if needed)
Level 2: 4 min Passive Hang for time
Level 3: 6 min Passive Hang for time
* Collect the minutes of Passive Hang in as short time as possible, You can do as many sets as needed to reach 5 min
