wod#1
strength:
4x3 clean pull @ 121kg
3x5 strict press @ 50kg
3x3 box jump 32"
metcon:
3 rounds of
6x15m shuttle run with 20kg sandbag
10 burpess
10 box jumps 24"
wod#2
warmup-row 1km
work up to 2rm rack pull from knees = 200kg
deficit deadlifts (standing on 20kg plate)
100kg x7
120kg x7
140kg x7
150kg x7
160kg x3
goodmornings 3x8 @ 40/60/60kg
Romanian deadlift 3x8 @ 100kg
barbell hip extension 2x8 @ 100kg
2x500m row
wod#3
e.m.o.m-5 strict hspu until failure
total=14rds 2 reps (72 reps)
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