Deadlift 5@75, 3@85, max @95
A) suitcase deadlift 3 x 8-10B) L-sit 3 x max
C) psoas March 3 x 8-12 each leg
Deadlift 5@75, 3@85, max @95
A) suitcase deadlift 3 x 8-10Bench Press 5 @ 75%, 3 @ 85%, Max @ 95%
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OPEN 12.1 -
7 min AMRAP-
Burpees (to 6 inch target)
DL 3 @ 70%, 3@ 80%, Max @ 90%
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30 PCL (135/95)
15 pull-ups
20 PCL
15 pull-ups
10 PCL
15 pull-ups
800 m run /2:00 min rest
400 m run/ 1:30 restPress 3 @ 70% 3 @ 80% Max @ 90%
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10 min AMRAP of "Jack"-
10 P.Press (115/75)
10 KBS (53/35)
10 box jumps (24/20)
Bench Press- 3 @ 70% 3 @ 80% Max @ 90%
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3rdsPress 5@65 - 5@75 - max @85
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8min AMRAP-OPEN WOD 22.3
21 pull-ups
42 DU
21 thruster (95/65)
18 C2B
36 DU
18 thruster (115/75)
15 bar MU
30 DU
15 thruster (135/85)
*12 min cap
Deadlift 5@75% - 3@85% - max @90%
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A) KB row 3 x 8-12