In teams of two switching as needed:
2 RFT of
55 Deads at 225/155
55 WB
55 Cal row
55 HSPU
Immediately into
21-18-15-12-9-6-3 of
Thrusters 95/65 and Burpees
In teams of two switching as needed:
2 RFT of
55 Deads at 225/155
55 WB
55 Cal row
55 HSPU
Immediately into
21-18-15-12-9-6-3 of
Thrusters 95/65 and Burpees
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
4x5 at 70%
B:Strict Press
Work up to a heavy 4RM
Remove 10%
Perform a 3x3 at this new weight
B: Accessory - "use weights that are slightly heavier than last week"
4x12 bicep curls
3x12 single arm heavy rows