Workout of the Day
A1. Back Squat 5-4-3-2-1 (does not have to be 1RM)
A2. Perfect Push up 5×5-10 @3011 (if push ups are easy, do wtd Push up or HSPU 5×5-10)
B. DB Complex
5-5-5-5-5
5 DB Deadlifts
5 DB Power Cleans
5 DB Front Squat
5 DB S2OH
C. 3×50 Farmer Carry (HAP)
Competition
A. 5 Rounds for time
5-10-15 Shuttle
9 Box Jump
12 Ring Push Ups
15 Deadlift 225/155
then rest 5-8min
B1. Single Leg RDL x3-5 reps/leg
B2. Sled Pull 10m (moderate to heavy load)
three sets, rest as needed
**cut off for part B is 630*