STRENGTH

RX
Sumo deadlift
4 x 10 reps
120 min rest
20 min for training
T&G

Scaled
Deadlifts
4 x 10-15 reps

METCON

RX
7 min AMRAP
12 Deadlifts
1 Squat snatch
12 Deadlifts
2 Squat snatches
12 Deadlifts
3 Squat snatches
12 Deadlifts
4 Squat snatches
Etc.
RX: 55/40kg

Target: 5-6 rounds

Scaled
7 min AMRAP
12 Deadlifts
1 Power snatch into overhead squat
12 Deadlifts
2 Power snatch into overhead squat
12 Deadlifts
3 Power snatch into overhead squat
12 Deadlifts
4 Power snatch into overhead squat
Etc.

RX+: 60/45kg

GYMNASTICS

Skill: kipping pullup
(or work on your strict pullup)

RX
For time:
3-6-9-12-15-18
Pullups
Burpees
Double unders
Boxjumps 24/20″

Time cap: 20 min

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