In Wod

Weighted Pullups
3-3-3-3-3

Heatseeker
5 Rounds for time of:
15 Wall Balls, 20/14
12 Push-ups, Hand Release
9 Deadlift 225/155

COMPETITOR

1. Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change Weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean

2. Push Press
4 Sets of 6 Reps
Same weight across

3. Conditioning

5 rounds
15 Wall Balls, 20/14
12 Push-ups, Hand Release
9 Deadlift 275/185

WEIGHTLIFTING
Back Squat
Warm up 45%-55%-60% 5-5-3
70% 3
80% 3
90% 3+ to failure

WEIGHTLIFTING
Romanian Deadlift
8-8-8
Calve Raise
10-10-10

5 Rounds for completion
15 Weighted GHD Sit Ups
15 Weighted Back Extension

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