Strength / Skillwork

Deadlift
5×3, 3×1
40-55-70-80-90-% @ 3 reps
95-100%-PR @ 1 rep
DO NOT SACRIFICE YOUR SPINE FOR A PR! Newer and those that haven’t lifted regularly do 4-5 sets of 5-8 reps with gradually increasing weight.

WOD

Tabata, :40/:20 Intervals, Alternate movements
4x Through the list

• Squat
• Push-ups
• Leg Lift
• Ring Row
• Military Sit-up