WOD

Warm-up
2 rounds
10 RDL’s 15/20kg
20 hollow rocks
3 by 10m out and back shuttle runs
Deadlift (Weight)
5 sets of
3 Deadlift (start a new set on the 2mins)
Set 1: 80%
Set 2: 82.5%
Set 3: 85%
Set 4: 87.5%
Set 5: 90%
Met Con (Time)
12min AMRAP
400m run
10 thrusters @ 35/50kg
10 bar facing burpees
Rest 45sec after burpees

Adv Option:
12min AMRAP:
400m run
15 chest to bar
12 thrusters @ 35/50kg
9 bar facing burpees
Rest 45sec after burpees

Accessory Work
3 rounds
40sec on 20sec off
Ring/Box Dip
Barbell Bicep Curl

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