wednesday

Warm-up

​4 Sets (10:00 CAP)
200m Run 
10/10 KB RDL 
7/7 KB Russian Swing
10 Step-Ups* 
7 V-Ups

*Sets 3/4 switch to Box Jumps 

Strength

Deadlift
​​1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 5 of 9

Metcon

AMRAP x 10 MINUTES
15-12-9
Deadlift (315/205)|(205/145)
Box Jumps (30/24)

(Score is Reps)