WARM UP
- 10 Shuttle Run
- 10 Air Squat
- 5 Push ups
- 20 Skipping Rope
- 20m bear crawl
- 20m toe touches
- 5 Empty bar deadlift
STRENGTH
A. 5 - 4 - 3 - 2 -2 - 1
Deadlift
B. 3 Sets:
- 12 Bench Press
- 12 DB Seated Press
- 6/6 DB Renegade Rows
WOD
4 Rounds for time: (cap16)
- 250m Machine
- 15 Box jumps
- 12 Deadlift
* Remaining time:
- Max reps of Push ups