WARMUP:
3:00 Monostructural Stuff
4 Rounds
10 Suitcase Deadlifts
10 1 Arm Russian KBS
5 1 Arm Thruster
* complete 1 round on right side, then complete next round on left side = 2 rounds
STRENGTH/SKILL:
10 Landmine Deadlifts
8R/8L Single Leg KB Deadlifts
8 Landmine Deadlifts
8R/8L Single Leg KB Deadlifts
6 Landmine Deadlifts
8R/8L Single Leg KB Deadlifts
* Landmine Deadlift: https://youtu.be/mQIat9RxHcI
** Weight should increase with every landmine deadlift set.
WOD:
Performance Sport
21-15-9
Overhead Squat (115/85)
Burped Box Jump Overs (24″/20″)
Functional Athlete
21-15-9
Overhead Squat (75/55)
Burped Box Jump Overs (24″/20″)