Strength
Deadlift
4RM (20min)
Touch and Go reps
WOD
12min AMRAP
9 C2B Pull Ups
18 Wall Balls 20/14lbs
15 C2B Pull Ups
30 Wall Balls 20/14lbs
21 C2B Pull Ups
42 Wall Balls 20/14lbs
27 C2B Pull Ups
54 Wall Balls 20/14lbs
etc.
*Every 90 second do 7 Deadlifts 80/120kg starting at 1:30
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PEAK
Find 1RM Bench Press
Then
5 x 5 @ 80%
Inbetween
10 Pendlay rows @ 60% – 70% of 1RM Bench Press
https://www.youtube.com/watch?v=Weu9HMHdiDA