A. Deficit Deadlift 5×3
*Pull with feet elevate on a plate, only pull from deficit if you can maintain a neutral spine at setup and throughout the lift
*Compare to 4.9.18
B. 3 Rounds
9 DL
100m Run
– rest 1min
6 DL
200m Run
-rest 1min
3 DL
300m Run
-rest 1min
A. Back Squat 5@75%, 3@85%, ME@95%, 2×3@85-90%
*Compare to 5.23.18
B. For Time
20/15 Cal AB
30 Thrusters 95/65
40 Wall Ball
A. Pause (2s) Push Press 4×3
B. Push Jerk 4×2
C. 3 RFT
21 DB Snatch 50/35
15 Box Jump Overs 24/20
9 Burpees w/ lateral jump over DB
A. EMOM 15
1: 1-5 MU, 5 transitions or 5 Strict Pull Ups
2: 20-30s Hollow Hold
3: 15-30′ HS Walk
B. AMRAP-10
10 FR Walking Lunges 115/80
10 TTB
A. E2MOM 12
Hang Clean + Clean
B. For Time
800m Run
80 Double Unders
200m Farmer’s Carry 53/35
80 Double Unders
800m Run
A. Back Squat 3@70%, 3@80%, ME@90%, 2×3@85-90%
*Compare to 5.15.18
B. 5 RFT – 10min Cap
15/12 Cal Row
9 STOH 155/105
