5 min Amrap 15 Deadlifts (100/70kg) 15 HSPU or 15 DB Push jerk Rest 5 mins 5 min Amrap 10 Deadlifts (125/85kg) 10 SHSPU or 10 DB Push press Rest 5 mins 5 min Amrap 5 Deadlifts (140/100kg) 5 Strict Deficit HSPU or 5 DB Press
Part 1. Rowing Technique Recovery sequence: Arms in - Lean forward - Legs in Arms only - Pull x 10 Arms + Lean forward - Lean Back + Pull x 10 Arms + Lean forward + Legs in - Drive Legs + Lean Back +
In 3 mins Complete Round 1 15 DB Bench Press 10 Box jumps 10 Pistols or Sit up to Stand In the 2nd 3 mins complete Round 2 15 Pull ups 10 Burpees 10 Power cleans 60/42.5 kg Complete this routine 4 tim