Warmup: 3 Rounds
– 100m Run
– 10 Scap Pull-ups
– 5 Tight Kip Swings
– 5 Big Kip Swings
– 10 Air squats
– 10 Inch Worms + Push-up
Strength: 15´Emom alt
– MIN 1 – :30 Max SA KB Strict Press (R)
– MIN 2 – :30 Max SA KB Strict Press (L)
– MIN 3 – 12 KB Upright Row
*Keep weight light on strict press, use a heavier bell if able for the upright row.
Strength: 5 Rounds
– Push Press 3-3-3-3-3*
*Build to 3RM Push Press.
WOD: [HERO] DT: 5 rounds for time in a 17´Window:
– 12x Deadlifts with 70.00kg / 47.50kg
– 9x Hang Power Cleans with 70.00kg / 47.50kg
– 6x Push Press with 70.00kg / 47.50kg
*Start and Emom 5 Bar Facing Burpees. If you finish before the CAP, go to part B
WOD: Max. weight in complex
– Power Cleans + Hang Squat Clean + Front Squat + S2OH