STRENGTH

Warm Up Sets
5 reps @ 40%
5 reps @ 50%
3 reps @ 60%
Working Sets
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%

WOD

On the 3:00 x 6 rounds
200m Run with medicine ball 20/14
12 Toes to Bar/Knees to Elbows/Weighted Sit-ups
9 Russian Kettlebell Swings 70/55

PUREFIT

Deadlift, 5 sets of 5 reps
Using kettlebells, increase weight each round

On the 3:00 x 7 rounds
200m Run/Row
12 Weighted Sit-ups
9 Russian Kettlebell Swings