A) 10 mins to find:
5 Rep max deadlift
(if a bit sore/stiff from the open, then complete 3-4 sets of max strict pulls instead)
B) With a running clock complete-
0 – 3mins:
AMRAP
20 Double unders
5 Burpees
5 – 15mins:
3 rounds of
6 single leg burpees
6 Goblet squats @L1=24kg/12kg – L2=28kg/16kg – L3=32kg/20kg
20 Alt single arm kb Russian swings @same as above
15 – 18mins:
AMRAP
Hand release push ups
20 – 30mins:
For time
5 pull ups
10 Wall balls
10 Pull ups
20 Wall balls
15 Pull ups
30 Wall balls
