Advanced
For Time:
3 Rounds of
15 Back Squat 185/115
5 Strict HSPU
then:
3 Rounds of
5 Sumo Deadlift High Pull 135/95
15 CTB Pull Ups
Intermediate
For Time:
3 Rounds of
15 back squats 135/95
5 HSPU or 10 on box
then
3 Rounds of
5 Sumo deadlift high pull 115/75
15 banded CTB pull-ups
Beginner:
For Time:
3 Rounds of
15 Back Squat 115/75
10 HSPU on box
then:
3 Rounds of
5 Sumo Deadlift High Pull 95/75
10 banded CTB pull-ups
*Bar is taken from the ground for the BS. Athlete's use one barbell, strip the weights.
Firebreather
EMOM for 10mins
Even:
3 CG Bench @Body Weight
Odd:
1 Rope Climb 20'
then:
CFJax WOD
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