May 1, 2019 – Strength and Conditioning

A. For Time: Deadlifts

For Time:
100 Deadlifts @ 75/60%
Time Cap: 15 minutes

*Of 15rm
Deadlift 'in bits'

B. 10 minute EMOM of Muscle-Ups and Box Jumps

Every 1 minute for 10 minutes (5 rounds):
Minute 1
3-6 Muscle-Ups
Minute 2
10 Box Jumps 76/61 cm

Higher then normal
Post Class Endurance Brownie points

C. Cardio 5 km

For Time:
Cardio 5 km

*Bike 5k or row 2.5k
Every 90seconds > 20 Air Squats

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