SWOD

Deadlift
3 x 5 reps*
1 x AMRAP*
*Use 5-10 lbs more than last time. If first day on this program use 65% of 5RM.

WOD

27-21-15-9 for time of (15 min cap):
DB Deadlift (50s/35s)
Handstand Push Ups
Run 200m

FINISHER

“Bring Sally Up” – Leg Lifts

……….

BURN

For time (25 min cap):
27 Shoulder to Overhead
27 Front Squats
27 Deadlifts (use heavier weight)
400m Run
21 Shoulder to Overhead
21 Front Squats
21 Deadlifts
300m run
15 Shoulder to Overhead
15 Front Squats
15 Deadlifts
200m run
9 Shoulder to Overhead
9 Front Squats
9 Deadlifts
100m run