Strengh:
Deadlift
15 min to find 1 rm
WOD:
21-15-9
SDHP (115/75)
Pull Ups
8 min EMOM alternating between
Odd Rds 20 air squats
Even Rds 20 Sit ups
then switch immediately to
8 min EMOM
Odd Rds 20 Swings (55/35)
Even Rds 20 Sit Ups
then switch immediately to
8 min EMOM
Odd Rds 20 Swings (55/35)
Even Rds 20 Air Squats
20 Squat Cleans 115/75
100m Run
15 Squat Cleans 135/95
200m Run
10 Squat Cleans 155/115
300m Run
5 Squat Cleans 185/125
400m Run
Core Finisher
3 Rounds of Max Unbroken T2B
1 minute rest between sets
