21 Wall Balls
21 HSPU
21 DL 185/125
15 Walls Balls
15 HSPU
15 DL
9 Wall Balls
9 HSPU
9 DL
Rest 5 minutes then
Part B: Max Du in 2 minutes
21 Wall Balls
21 HSPU
21 DL 185/125
15 Walls Balls
15 HSPU
15 DL
9 Wall Balls
9 HSPU
9 DL
Rest 5 minutes then
Part B: Max Du in 2 minutes
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