2024-07-06 WoD

WARM

2x
{
1 block run
2 inchworm
4 spiderman
10 banded good mornings
10 ring row
10s bar hang
}

MAIN

A. work to a heavy 3-5 rep deadlift
5x95, 5x135, 5x185, 4x205, 3x225

B. (superset w A). 5 rounds, not for time
{
3 box jump 24"
3 pullup
}

C. 22 min amrap. 2 block run buy-in.
{
5 deadlift 225#
20 wallball 20#
15 pullup
10 box jump 24"
1 long block run
}
3 rounds + 50 reps (everything but the last run)