Strength
Deadlift 5.3.1@75/85/95
Based off 90% of your 1RM that you have added 10# to
Assistance
BB good mornings 3x10/8/6
WOD
7 RFT
Choose your degree of ‘spiciness’
HOT
5 C2B pull-ups
5 C&J 155/115
MEDIUM
5 pull ups
5 C&J 135/95
MILD
10 ring rows
5 C&J or press
Deadlift 5.3.1@75/85/95
Based off 90% of your 1RM that you have added 10# to
Assistance
BB good mornings 3x10/8/6
WOD
7 RFT
Choose your degree of ‘spiciness’
HOT
5 C2B pull-ups
5 C&J 155/115
MEDIUM
5 pull ups
5 C&J 135/95
MILD
10 ring rows
5 C&J or press