Strength
Deadlift 5×3
5 sets
3 Deadlifts @80%
3 Broad Jumps
WOD
16 EMOM:
Min-1: Max Cal Ergo
Min-2: Max Shuttle Runs (10m)
Min-3: Max Box Jump Overs (60/50 cm)
Min-4: Heavy DB Farmers Carry (10m)
:45 work / :15 rest
S1: :30 work / :30 rest
Score: Total Cals + Reps
Strength
3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.