WOD
In 16 mins est a heavy
Cluster
Thruster
For the time:
Run 800m
Then 10-1
HSPUs / Push ups
Pistols / Air Squats
After every set of the couplet including the 1s
3 Deadlifts @ 140 / 100kg
*14 mins cap
FHT
A1: 1 arm deadlift x 6
A2: Max ring rows in 30 sec
: 4 sets or 15 mins
B1: DB floor press ( 2 sec pause in bottom ) x 6/8
B2: Max banded tricep pressdown in 30 sec
4 sets or 15 mins
C1: 1 arm meadows row x 8/12
C2:Max banded pulldowns ( behind neck ) 30 sec
4 sets or 15 mins
D1: Heavy T bar farmers walk x 20 m ( YGIG )
Max lengths in 15 mins