WOD

METCON

STRENGTH
Push Press
5×5, building

FOR ROUNDS

AMRAP 9
Up Ladder by 3
3 Pull Ups
3 KB Deadlifts
Weight: 70/53

MASTERS

STRENGTH
Push Press
5×5, building

FOR ROUNDS

AMRAP 9
Up Ladder by 3
3 Banded Pull Ups
3 KB Deadlifts
Weight: 53/35

MOVE

STRENGTH
Push Press
5×5, building

FOR ROUNDS

AMRAP 9
Up Ladder by 3
3 Ring Rows
3 KB Deadlifts
Weight: 35/26

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a 7/10 effort, then you’ll build for the remaining four sets. Push your limits on the final set, ending at a 9/10 effort. For the push press, there is NO redip of your legs at the end. Record your heaviest set.

THEN, in a nine minute window, you’ll complete a three reps up-ladder starting with 3 pull ups and 3 kb deadlifts. The pull ups are kipping, and the kb deadlifts are with TWO kettlebells. Keep the pull ups unbroken in sets of three as long as possible. When lifting the kettlebells up/down, keep them to the outside of your feet (safety.) Target the round of 18/18.

Post Weight + Rounds to Comments. Compare Scores HERE. and HERE