151006 Tuesday WOD

Part 110 min to work up to 1RM Deadlift

Part 2

20 min AMRAP of:
4 CTB Pull-ups
8 KBS, 53/35
12 goblet squats, 53/35
200m run

Part 110 min to work up to a heavy double or triple of Deadlift

5 sets x 3 reps at 75-80% of 1 RM

Part 2

4 rds of:
4 CTB Pull-ups/muscle ups/weighted push ups
8-10 KBS, 70/53
10-12 goblet squats, 70/53
20 cal row

Rest 1:3 work to rest ratio

Core4 rounds of

10 GHDs sit ups

10 GHD back extensions