A)
0:00 - 28:00
Dead lifts 3 x 3 @ 75% + 35kg
With
Bench press 3 x 8
-keep building bench from previous weeks reps or weight
-once you finish your rep work with the bench, if you have time work to a heavy 3.
-don't use this percentage on the dead lift if you are new or have missed sessions.
35:00
B)
4 rds
7/5 x bar muscle ups / strict pull ups
11 x ball slams (15,12kg)
14 x box jumps
3 min rest
Optional wod finisher
5 rds
15/10 x cal row
30 x double unders
Optional accessories
1)
5 x 5-8 weighted dips
With
5 x 10 one arm rows
2)
3 rds
10 x bent lateral complex
45 x second side plank each side
60 x second plank