Trap bar deadlift 5x4

Choose between Mary or Cindy

5 Sets :

AMRAP 2

25m Single DB OH Walking Lunge
max BMU

Rest 1:00

DB 22,5/15kg

A: 8min emom
Odd: 3x seated box jumps
Even: 3x Band assisted squat jumps
B:Deadlift 5x5
C1: Strict chin ups 3x8
C2: SL Standing hamstring curls 3x8
D: 4rft
250m Row
20 unbroken rkb swing @24kg
15 unbroken push ups

Every 1:30 for 10:30, complete 4 reps of the following:
DB strict press
DB push press
Deadlift
Hang Power Cleans
Front Squat

strength

Squat

10 sets of 5 reps
Working weight should be 60% 1RM or 6/7 RPE
Same weight across all sets
60 sec rest

Accessory

3 sets
12 tempo skier squats
6/6 tempo bulgarian split squats (weight offset on opposite side)

workout

10 rounds (not for time)

3 heavy thrusters
6 supine rows
6/6 side pank rotations

pump

3 sets
Max rep KB leg extension right
Max rep KB leg extension left
*no rest between legs or sets

Deadlift Build up to 3rm
+
For time
1000m row
75 Kb swings
50 Wall balls

Partner WOD, alternate exercises
30min amrap
25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings
10 Box Step-Overs (with Dumbbells)
5 Strict Pull-Ups

For time

• 25/20/15/10/5 Burpees
• 1/2/3/4/5 D-Ball over Shoulder 60kg

8km run