Skill:
4x10 (5R/L) Staggered Stance DBL KB Deadlift @moderate weight
Strength:
Deadlift
Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
2x3@80%ww
1x3+AMRAP@90%ww
WOD:
5RFT:
15 Plate AbMat Sit-ups
12 Pull-ups / Seated Pull-ups / Ring Rows
9 Deadlifts @50-60% / 2-3 UB Rds (225/155)
@Home / Scaled option:
5RFT:
15 AbMat Sit-ups
12 Pull-ups / Inverted Body Row / 1-Arm (6R/L) DB/KB Row
9 KB/DB Deadlifts (50-53/30-35)
NOTES: Score Time and record KB/DL weight. The deadlift should be at a moderately challenging weight and not a limiting factor in early rounds.