WOD
1. Work up to 3 RM Dead lift
2. DE Upper – Push Press 19 x
3 at 50-60% + bands (purple) with 1 minute rest between sets
3. Work up to a 5 RM weighted
pull-up
4. 3 sets of max unbroken kipping
Ring dips, rest as needed
5. 3 x 10 back extensions
6. 3 sets of:
- 1 minute of farmers carry
step-up for max reps
- 2 minute rest
1. 405 lbs. x 3
2. 105 x 9 x 3 explosive
3. 53 lbs. x 5
4. 15, 12, 10
5. Complete
6. 18, 18, 20 with 15@ plate
in each hand
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