18/10/11

Strength

Part 1: Deadlift
- In a 10 min window build up to a heavy double.
Part 2: Single-Arm DB-push- Jerk
- In a 8 min window build up to a heavy double (per-arm)

WOD

A. 3 min AMRAP
8-Deadlifts #105 #155
8-Ring-Dips
Rest- 3 mins
B. 3 min AMRAP
12-Wall-Ball #14 #20
8- Hollow-Rocks
Rest- 3 mins
C. 3 min AMRAP
6- Chest-to-Bar Pull-ups
4- Burpee-Box-Jump-overs 20/24”