WOD:

1) Deadlift: 5 @ 70%, 5 @ 75%, 3 @ 80%, 3 @ 85%, Max Reps @ 90%

Warm-up as deemed fit. Upon starting your work sets rest no more than 2 minutes between sets. For the first 4 sets we would like to see you set the bar dead on the floor each rep. For your Max Reps set the reps should be touch and go, if you need to pause, you must pause in the top position. Go for as many safe reps as possible, don’t hurt your back.

2) 3 rounds AQAP:

15 Hang Power Snatch 95/65

30 Shoulder-to-Overhead 95/65

httpv://www.youtube.com/watch?v=y38yQQL5uZA

A bit of a bro session, but a good watch

Extra Work:

3) Toes-to-bar: 3 sets for Max Reps

Rest 2 minutes between sets. Go as long as you can kip. Once you break your kip drop off the bar. If you can’t kip then go for as many as you can however you can.

4) Kettlebell Windmill: 3 x 10/side

Rest 90 seconds between sets. 

For results post weight of each set of Deadlifts, and reps for your Max Reps set, in addition post time to complete Met-con along with any scaling used. If you did Extra Work post reps for Toes-to-bar, and weight used for Windmills.

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