Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 3)
Use 85% for all sets. Lift on a 3-minute clock.
WOD: 4 RFT (20 Minute Cap)
30 Kettlebell Swings (1.5/1)(1/25#)
20 Deadlifts (225/155)(155/105)
10 Toes to Bar
Stimulus/Focus: This will tax the grip and shoulders. Aim for larger sets if possible.
Cool Down: 3 Rounds
100 Meter KB Farmer’s Carry (switch hands at turn around)
100 Meter Sprint