Warm-up: W. Alabama Run, then 3 Sets: 12x alt. Single leg KB RDL, 5x Burpee broad jump, 12x Wall Ball.
Strength: Deadlift: 5×5 75% of 1 RM. increase weight slightly from last week (about 2.5-5%).
Stamina: 4 Rounds, not for time: 50m buddy Pull sprint (sub sled sprint if needed), 10x DB Push up to power clean, 50m Front rack walking lunge (95/65).
WOD: 20:00 AMRAP:
- Run the Block
- 20x Lunges
- 20x Kettlebell swings (53/35)
- 10x Pull up
- 1x 600m Sprint (2 Block Laps)
- 3x 300m Spring (1 Block Lap each)