08 15 18

WU: [8] Steady Row, Shoulder mob

 

A1. Sumo DL, no bounce; silent

5×5 (Heavy, can increase or decrease load)

 

A2. P: Strict CTBPU, 5×8: Slow down fast up

A2. F: Assisted Pullup or 5×12 or Negatives 5×5: complete each set unbroken/without rest

 

B. 3 RFT:

Row 500m

12 Deadlift (275/185)

21 Dips (coach’s choice: rings, bar, box, bench)

 

C*. 10x (Bike 10/7 Cals + 20 DU), Rest [1]