Monday

Skill Development:

·   Sumo-deadlift high-pulls

·   Deadlifts

·   Overhead Lunge steps

·   Kettlebell swings

·   Dead-ball ground-to-shoulder

WOD

3 Rounds:

1 minute work

15 seconds transition

·   Rowing – calories

·   Sumo-deadlift high-pulls (RX 32/24 kg kettlebell)

·   Ski-Erg – calories

·   Deadlifts (RX 80/50 kg)

·   Dumb-bell Overhead Lunge Steps (RX 22.5/15 kg)

·   Assault Bike – calories

·   Kettlebell Swings (RX 24/16 kg)

·   Dead-ball ground-to-shoulder

Rest 1 minute

This is about pacing and working out your optimal rep schemes under fatigue