Strength
E3:00MOM for 12 min
Bench Press 4x8*
*first set normal and 75-77%, reduce weight, other 3 sets, a 3-sec lowering phase
Rest 2 min
E2:15MOM for 9 min
DB row 4x8 ea side*
*first set normal, other 3 sets, a 3-sec lowering phase
WOD
50 reps for time
Deadlift 275/185 or 60% of your 1RM
*every break complete 5 burpees
Cap 10 min
E3:00MOM for 12 min
Bench Press 4x8*
*first set normal and 75-77%, reduce weight, other 3 sets, a 3-sec lowering phase
Rest 2 min
E2:15MOM for 9 min
DB row 4x8 ea side*
*first set normal, other 3 sets, a 3-sec lowering phase
WOD
50 reps for time
Deadlift 275/185 or 60% of your 1RM
*every break complete 5 burpees
Cap 10 min