150 Meter Row
10 Air Squats
20 Alternating Box Step Ups
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Strength: Deadlift - Warm Up 5 Reps @Empty Bar, 5 Reps @40%,
5 Reps @50% - Work Sets - E3M - 3 Reps @60-70%, 1 Rep @80-90%
1 Rep @105-110% (PR Attempt)
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WOD: Part A
17 min AMRAP
10 Box Jumps (step down) - 20/14 L1, 24/20 L2, 30/24 L3
15 Double KB Front Squats - 26/18 L1 , 35/26 L2, 53/35 L3
25 Russian KB Swings - same
- Rest exactly 5 Mins then Part B
Part B
2 Min Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3