Deadlift 6-6-6-6-6-6 @ 55%-60%-65%-70%-75%-80%
Then 10 RFT:
10 pull-ups
10 box step-ups
10 lunges
Then 3 rounds:
50 Ukrainian deadlifts w/ a kettlebell
50 Banded leg curls
Finish with a hamstring mobility smash
Category: .Big Tent
AMRAP in 20 minutes of:
25-ft. overhead walking lunge, 95/65lb
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Scaled:
AMRAP in 20 minutes of:
25-ft. front rack walking lunge, 45/35
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
For time:
800m run
40 air squats
40 clean and jerks (115/75)
40 air squats
800m run
As many rounds as possible in 15 minutes:
10 kettlebell swings, 1.5/1 pood
15 sit-ups
20 GHD hip extensions
Endurance:
5x800m runs with 2:30 rest in between
Strength:
3-3-3-3-3-3-3 deadlift
*work up to new 3-rep max
WOD: Fran
21-15-9:
Thrusters, 95/65
Pull-ups