STRENGTH

5 sets (1 set every 2:00)
6 Tempo deadlift (3 seconds eccentric)
- "Touch and go” reps
- Same weight across

WOD

400m Run
30 Wall ball (6/4 kg)
5 Laying to standing rope climb
-Rest 3 minutes-
5 Laying to standing rope climb
30 Wall ball (6/4 kg)
400m run

Rx+:
400m Run
40 Wall ball (9/6 kg)
5 Rope climb
-Rest 3 minutes-
5 Rope climb
40 Wall ball (9/6 kg)
400m Run

Time cap: 15 minutes

COOL DOWN

Foam rolling 1-1 minutes each:
Hamstrings
Quads
Glutes