Deadlift on a plate 15-12-9-6 rep

To be done after WOD

3 rounds
Bulgarian split squat 8-10 reps per leg
1:00 bike or row easy pace
1:00 rest

Amrap 15'
12 box jump over 60cm
12 deadlift 70kg
9 burpees over the barbell
9 hang power clean 70kg
6 ring mu
6 push jerk 70kg

10 rft
3 ring mu
6 hspu strict
Time cap 12'

3 km erg bike
100 double under
50 burpees
100 double under
3 km erg bike

Ladder 7'
3 6 9 12 15 18 21......
Wall ball ub
Wall ball da 12kg target 2.5m

Otm 5'00 x 4 round
20 alternating dumbell snatch 24kg
40 air squat
20 cal bike erg
Il risultato è il round più lento

Weighted lunges 4x14 reps

A: 8min emom
3x box jumps
Alternating every minute
3x kneeling jumps
B: Deadlift 5x5
C: Strict chin ups 3xMax rpe 7-8
D: 20min Row for cal

Deadlift 12-10-8-6 reps