Strength:
Deadlift
Every 2:30 x 4 sets:
#1: 3 reps @ 65%
#2: 3 reps @ 70%
#3: 3 reps @ 75%
#4: 5 reps @ 70%
% of 1RM Deadlift
WOD:
“Uncut Grind”
Every 5:00 x 3 Sets
2 Rounds
15 American Kettlebell Swings
12 Renegade Rows
9/7 Strict Ring Dip
Dumbbells: 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg
Level 2:
Every 5:00 x 3 Sets
2 Rounds
15 American Kettlebell Swings
12 Renegade Rows
6/4 Strict Ring Dip
Dumbbells: 35/25lb, 15/12kg
Kettlebell: 44/26lb, 20/12kg
—
Level 1:
Every 5:00 x 3 Sets
2 Rounds
15 Russian Kettlebell Swings
12 Renegade Rows
9/7 Ring Push-Ups
Dumbbells: 25/15lb, 12/7kg
Kettlebell: 35/18lb, 16/8kg
—
Competitor:
Dumbbells: 70/50lb, 32/22.5kg
Kettlebell: 70/53lb, 32/24kg