Mobility- Hip Circles 2×10/leg, Couch Stretch High/Low positions 2x30s each, Passive Bar Hang 1x30s

Warmup:

1k Row
20m Walking Lunge

– 7 Min Cap

Strength:

Superset-

Standing Strict DB Press- 8-8-8-8, if you were here last week you will be going heavier. If you were not, you will increase each set until you find a challenging weight. Record your progress because we will progress next week.

Weighted Pull-ups/ Pull-ups 6-6-6-6, these are unbroken sets and you will only increase weight or decrease bands once you complete a set of 6 that meets the standards. If you were here last week you will try to go heavier. If you are using bands you will try to use a band with less tension.

Farmers Carry 4x 60m unbroken m, increase each set until you find a very challenging weight for the entire 60m

-10 Mins

WOD-

Option 1:

4 Rounds:

10 Deadlifts (225/155) (185/125)
10 Single DB Box Step Overs (45/25)
1 Power Clean and Jerk (same bar)
100m Shuttle Run

-15 Cap

Option 2:

5-4-3-2-1

Deadlifts (405/285) (365/255)
Muscle Ups

– 15 Cap