Strength
E3MOM for 15 min
Deadlift 5x3* ~77.5-82.5%
*with a 3 s pause below the knee
Rest 2 mins
E2:15 for 5 sets
DB bicep curls 5x8* (alternating or at the same time, their choice)
*w/ a 3 s pause at 90 degrees
WOD
7 RFT
5 S2O 135/95*
7 T2B
*~50% of 1RM, if above 70% scale
Cap: 9 min
E3MOM for 15 min
Deadlift 5x3* ~77.5-82.5%
*with a 3 s pause below the knee
Rest 2 mins
E2:15 for 5 sets
DB bicep curls 5x8* (alternating or at the same time, their choice)
*w/ a 3 s pause at 90 degrees
WOD
7 RFT
5 S2O 135/95*
7 T2B
*~50% of 1RM, if above 70% scale
Cap: 9 min