Skill:
Ring Plank
30 sec ON / 45 sec OFF x 8 sets (10 min.)
Strength:
Deadlift
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
2x3@80%ww
1x3+AMRAP@90%ww
WOD:
For Time:
15-12-9
Deadlift @ 60-70% / 6-8 UB reps (245/165)
C2B Pull-ups/ Pull-ups/ or Scaled Variation
Accessory Work:
Every 2:30 x 4 sets (10 minutes)
10 Overhead Squats @ 50-60%
*May be taken from ground or rig