Warm-up: Coach’s Choice
Strength/Skill: Deadlift (10 x 10)
Use 50%-60% for all sets. Lift on a 3-minute clock.
WOD: 21-15-9 (9 minute cap)
Stimulus/Focus: This is a heavy barbell with a different kind of gymnastics movement. Have fun with it!
Cool Down: 4 Rounds
100 Meter Run
10 Bottoms Up Kettlebell Presses (5 on each side)