Strength
Deadlift (6 x 2)
E2MOM for 12′ — 2 reps with 3131 tempo (3 seconds ascend, 1 second hold at lockout, 3 second descend, 1 second reset).
Start at 50% of 1RM and ascend over the 6 sets to as heavy as possible while keeping required tempo
Conditioning
Up to 20 Min. to complete. WOD is not scored.
4-5 Rounds NOT FOR TIME:
21 Calorie Air Dyne (try to hold at least 60 RPM)
15 Wall Balls (20/14)
9 Deadlifts (50% 1RM)
Rest as needed between movements and rounds such that all work is done unbroken and with good effort & form!
Cool-Down
Use partner assist on these as needed:
Scorpion Stretch, 1 min/side
Iron Cross, 1 min/side