Deadlift 5-3-2-1-1

Deadlift for load:
5 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 reps @ 90%
1 rep @ 95%

Buy In & Clean Your Toes

3 Rounds:
With 5 Minutes on the Clock
400 Meter Run Buy-in
Then AMRAP of:
10 Hang Power Cleans (75/55)
10 Toes-to-bar
*Each Round, pick up where you left off

Rx+ (95/65)

Sally

Do Back Squats to the song “Sally” (95/65)
Up/Down when the song says so.
*Score is total reps. Count the reps that you miss, then subtract from total possible.
*30 Reps Possible

Chipper Wednesday

100 Double Unders
30 Sit-ups
20 Mountain Climbers (L+R=1)
50 Box Jumps (24/20)
30 Sit-ups
20 Mountain Climbers
100 Double Unders

ROMWOD

We’ll close out class with ROMWOD

Push Press

Push Press
5×3
*Weight is athlete’s choice, build throughout

A fun 3×3!

3 Rounds of:
3 Minute AMRAP:
10 Handstand Push-ups (kipping)
10/7 Calorie Row
25 Foot Single Arm Dumbbell Overhead Walking Lunge (30/20)

Rest 1 Minute Between Rounds
*Pick up where you left off
*Switching arms can be done at any time
*Each 5 foot mark = 1 rep

Rx+ 50/35lb dumbbell

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