Functional Fitness

Warm up:

4 min EMOM:
Min 1: 8 Kang squats + max Plank hold
Min 2: 5-8 Ring rows + max Dead hang

Strength: Deadlift

Warm up:

With an empty barbell:
5 Jefferson curls
10 Stiff legged deadlifts
10 Deadlift, pause 3 sec above the knee
10 Deadlifts

Deadlift
1. 10 min to build to today's technical heavy double.
No touch and go, reset on the floor.
2. 3 x 1 @ 90% of 1, go every 90 sec.

WOD prep:
3-5 Push-ups
3 x 1 Negative pull-ups
10 Kip swings

2 Rounds of:
1-2 Strict pull-ups
2-4 Push-ups on DBs
2-4 TTB

WOD:

12 min AMRAP:
4 Strict pull-ups / Banded
6 Push-ups on DBs / Kneeling
8 TTB / Hanging leg raises to 90°
10 DB Deadlifts
Rx = 22.5/15kg