Workout of the Day

1) Push press 3-3-3-3-3

2) 5x 100 ft. hand over hand sled pull

3) 400m KB Farmer’s Carry

With a partner 5 rounds each. I do a round you do a round

-15 cal row

-10 power snatches (95/65)

-5 burpee pull-ups or 3 burpee muscle ups

WOD For time:

Rd 1: -250/200m row -8 Deadlift

Rd 2: -250/200m row -10 Deadlift

Rd 3: -250/200m row -12 Deadlift

Rd 4: -250/200m row -14 Deadlift

Rd 5: -250/200m row -16 Deadlift

Rd 6: -250/200m row -18 Deadlift

Deadlift scaling Tier1: 315/225

Tier2: 225/185

Tier3: 70-75% 1RM according to proficiency with lift

Bench Press 4-4-4-4

Then 4R Every 3 min complete one of the following two couplets:

Round 1 and 3; -400m Run -20 KB Swings 53/35

Round 2 and 4; -400m Run -20/15 Push-Ups