Amrap 10 min
3x pull up
6x push up
9x kb swing 16 kg

Strength:

Deadlifts: 10x225, 10x315, 10x355, 10x405

Metcon:

3 Rnds: 15 Burpee Deadlifts (135lbs), 100ft walking lunges, 15 Pullups

Time: 10:19

AMRAP 10 mins

5 Target Burpees
1 Strict Pull-Up

(note the number of rounds)

Sit ups
Push ups
Burpees
Box jumps
Pull ups

Deadlift 12 rm

Paused bench press
3-3-2

Skill: 30 min window to perform 20 mins working on HSPU positional strength and then
5 mins to perform 3x50% of max set or TUT
Pull ups

Wod: 8 min Emom
Eve: 40 secs ME HSW
ODD: 40 secs ME Deadlift@120/90

Wod Aims: a chance to try out an open classic couplet to see how much you have progressed with HSW and Deadlifts. No pressure Wod just a have to see where you are with these movements under Wod conditions. There will of course be scales.

50 Cal row
50 t2b
50 hang dB clean 2*25 kg
50 du
50 bj 61 SM
50 wb

Pause bench 4-4-4-3

Partner wod
Emom 1 clean 60 kg on even minutes, 3 burpees on odd minutes

Split as seen fit:

100 box jumps
100 KB swings (24 kg)
100 situps
100 DL (70 kg)
100 burpees
100 pull ups
100 over head lunges (20 kg)
100 hand release push ups
100 WB (20 lbs)
100 DU