Strength


Sumo DL (Wk 1)
5 x 5 Working up to 60-70%
4 x 5 @ 60-70%

WOD 


[A]
6 Min 
Max Cal Row

[1 Min Rest]

[B]
6 Min AMRAP of....
5 Ring Dips
5 DL 135/95

[1 Min Rest]

[C]
6 Min AMRAP of...
4 Barbell Roll Outs
8 TTB
12 SA Russian KBS 53/35 (tot)

[20 Min TC]

Mod Key


P: Mod Ring Dips, 75/55, Hanging Knee Raise, 26/18
RX: "As Prescribed"
C: 3 RMU, 185/130, 4 BMU + 4 TTB, 62/44

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Adductor Stretch (Frog)
Half Pigeon

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