5 SETS (every 2 min) (RPE 7)
2 x3 Position Deficit Deadlift ( Ankle-Knee Below-Knee Above)
30 Sec Wall Sit Hold
METCON Team Of 2
10 ROUNDS (IGYG)
8 Lap Shuttle Run (7.5m = 1 Lap)
6 Handstand Push Ups (s1: Push Ups)
4 Hang Clean Jerks (60/45kg)
Accessory
9 EMOM
1st: 8-10 Barbell Tempo Biceps Curl (empty bar)
2nd: 8-10 Pbar Dips (12 Bench Dips)
3rd: 5-5 Tall Kneeling KB Alternating Halo (RPE 6-7)
Strength Class
Stiff Leg Deadlift
%65 3×10
Overhead Press
%70 3×8
3×12 Superset
DB Bench Press
Chest Supp. Incline DB Row
3×12 Superset
Landmine Press
Barbell Upright Row