Strength:
Deadlift for load:
Every 2:30
#1: 7 reps @ 75%
#2: 6 reps @ 78%
#2: 5 reps @ 81%
#3: 4 reps @ 84%
#4: 3 reps @ 87%
#5: 2 reps @ 90%
WOD:
RX:
AMRAP 3:00 for 3 Rounds (2:00 Rest between rounds)
200m Run
10 DB Box Step Up 24/20″ 50/35
Max V-Ups
2:00 Rest
Fitness:
AMRAP 3:00 for 3 Rounds (2:00 Rest between Rounds)
200m Run
10 DB Box Step Up 20″ 35/20
Max Alternating V-ups