Strength – Dead Lift – 20 minutes to find 1 rep max – w/u – 10 (bar) – 8 (40%) – 5 (50%) – 2 (70%) – 1 (90%)
WOD
20 Min Time Cap:
Ascending Ladder of
Burpees
Front Squat – 95/65#
Push Press – 95/65#
Farmer Carry – 24/16K (depending on number of people, may have to use dumbells and bumper plates)
Ending with a Finisher
The rep sequence is as follows: 3 – 5 – 7 – 11 – 13
The farmers carry is for 100 meters each round
The finisher is 1 set of 13 Burpee Muscle up/Burpee Pull-up/Burpee over Barbell