STRENGTH
Deadlift

On the 1:30 x 4 Sets:

5 Deficit Deadlifts

Set 1: 40-50% at 2″ Deficit

Set 2: 40-50% at 3″ Deficit

Set 3: 40-50% at 4″ Deficit

Set 4: 40-50% at 5″ Deficit

STRENGTH

From the 6:00 – 12:00:

Build to a Heavy Set of 2 DEADLIFTS (No Deficit)

WOD

“Frank the Tank”

AMRAP 5:

Buy-In: 50 Wallballs (20/14)

12 Deadlifts (225/155)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs (20/14)

9 Deadlifts (275/185)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs (20/14)

6 Deadlifts (315/225)

6 Lateral Barbell Burpees

Body Armor (A)

3 Giant Sets:

:30 Seconds Dumbbell Hollow Hold

20′ Dumbbell Death March

10 Cossack Squats (5 Each Side)

Rest 2 Minutes Between Sets

Body Armor (B)

4 Giant Sets:

21 Banded Russian Kettlebell Swings

7 Renegade Rows

Rest 2 Minutes Between Sets

HOME WOD

“Shenanigans”

Every 3 Minutes x 7 Rounds:

12 Alternating Dumbbell Power Snatches

6 Lateral Dumbbell Burpees

12 Alternating Dumbbell Reverse Lunges

6 Lateral dumbell burpees

BODY ARMOR

3 Rounds:

30s Max Double Dumbbell Row

30s Max Chest Slap Pushups

30s Max Double DB Romanian DL

30s Max Pushups

Rest 1:00 between