10 Sep 16

A. Deadlift 10x3 @60%

Focus on speed

B. 2 sets

100’ sandbag bear hug carry

2 sets

100m heavy farmer carry

2 sets

100’ rope sled facing pull

C. 100 DU

5 rounds

10 Hang Power Clean 135/95

10 Bar over Burpees

10 Pull-ups

100 DU Buy out

D. 3 sets

8 - Strict Pull-ups

8 dumbbell rdl @3211

8 strict dips @3211

12 Front rack kb squat

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