Tuesday

SKILL

 

EMOM for 8 min

 

Min 1 -3 =  3  Strict Pull Ups

Min 4-6 = 2 Strict Pull Ups + 2 Kipping Pull Ups

Min 6-8 =  3-5 Pull Ups (choice)

 

STRENGTH

 

Deadlifts

 

Take 10 min to build to heavyish but NOT 1-RM

 

then…

 

5-5-5 @ 70%

rest :60 sec between sets

3-3-3 @ 80%

rest :90 sec between sets

1-1-1 @ 90%

rest 2 min between sets

 

WOD

 

“Sofia”

 

AMRAP in 9 min of:

 

9 Power Snatches

29 Air Squats

15 Burpees Over BB

 

L1 – 75/55-45

L2 – 95/65

L3 – 135/95