Strength
Sumo Deadlift
7×3 @70% of 3rm
000,200,400,600,800,1000,1200
After each set complete
6 double KB Bent Over Rows
@32/20kg
WOD
For Time (7-9 min cap)
21-15-9
Shoulder to Overhead
3-2-1 Legless Rope Climb
@60/42.5
Peak
Interval work
100m Farmers Carry
Max effort ring muscle ups
REST 3-4min