WARM
std warmup
200m run
MAIN
A. 3 rounds, 70-80% effort
{
10 strict pullups (1st set unbroken)
15 Russian KBS 53#
20 v-ups
}
B. Deadlift, wave progression 2x 5-3-1
warm: 5x135, 5x185, 5x225
main:
275x5, 295x3, 315x1
295x5, 315x3, 335x1
C. 6 min EMOM
{
2-5 StrictMU, or best you can do
}
I did strict 1st 2 rounds, then failed a rep, did kipping next 4 rounds
1 strict BarMU for fun
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