Deadlift5 @ 40%
5 @ 50%
3 @ 60%
5 @ 70%
3 @ 80%
1 + AMRAP @ 90%
SPORT
EMOM 10 minutes:
odd- 5-10 Strict or defecit HSPU
even – 5-10 strict CTB
Fitness:
EMOM 10 minutes:
odd- 5-10 ring dips (add a band if needed)
even- 5 weighted pull ups or negatives
Everybody
40-30-20
Shoulder To Overhead 95/65
Box Jump
