Trainer Warmup 10 Min.

Strength/Skill: Deadlift/L-Sit 15 Min.

Competition: Take 5 Warmup Sets of 5 Reps.then 10RM. This is a true 10RM Test. After each Warmup Set perform a 20 sec. L-Sit. Work in teams.

Fitness: 7-7-7-7-7 build up to heavy 7Reps. after each set get in a 20sec. L-Sit.

then Find a Partner that fits your strength level.

Competition:

in Teams of 2

10 Rounds of

10 Deadlifts 125/85kg

10 Pullups

10 DB PushPress 20/15kg

Athlete A does 10 DL then Athlete B does 10 Pullups, Athlete A completes R1 with 10 Push Press now AthleteB does 10 DL… The Goal is to get all Reps. unbroken. Grip will definitely be a factor in this WOD!

Score: Time, Time Cap: 25Min.

Fitness:

in Teams of 2

10 Rounds of

10 Deadlifts M:100/85kg//F:70/50kg 

10 Pullups at MDP

10 PushPress M:DB15kg/KB12kg//KB12kg/8kg

Athlete A does 10 DL then Athlete B does 10 Pullups, Athlete A does 10 Push Press now AthleteB does 10 DL…

Score: Time, Time Cap: 25Min.