STRENGTH:

#deadlift

Every 1:30 for 9 min

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 reps @ 70%

1 Rep @ 85%

Then, until the 15:00 on the clock, find a:

Heavy Single

Heavy 10-Rep (approx 70% 1 RM)

BeachFit will do:

AMRAP 12

5 KB Deadlift Middle

5 KB Right Suitcase Deadlift

5 KB Left Suitcase Deadlift

10 Cal Bike

:20 Plank Army Crawl (R/L=2)

WOD:

#el nino

For Time:

1 Mile Run (1600m Row or 3.0 Bike)

50 DB Snatches (50/35)

400 Meter Ball Run 30/20lb  (Rx+50/30)

30 Pull-Ups  (Scale to Ring Rows) 

20 Burpee Box Jumps (24″/20″)