Warm-up

• 2:00 Row
• 20 PVC Pass throughs
• 5 Inch Worms + 2 Push Ups
• 10 Romanian Deadlifts (light kb)
• 1:30 Row
• 15 PVC Pass throughs
• 0:30 HS Hold
• 10 Single Leg Deadlifts (5 each leg)(light kb)
• 1:00 Row
• 10 PVC Pass throughs
• 10 Single Kb Deadlifts (light)

Strength

Record your best Deadlift 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

Re-test your deadlift for this month, focus on technique first before load, this means that it’s ok to hit the same weight you hit at the beginning of the month but with better speed and form. We had a ton of PRs at Krypton alongside with much better reps!

METCON

• 10-8-6-4-2 reps, for time of:
  • Wall Walk
  • Thruster, 185/125 lbs

Scaling Options: For the wall walks pick a line further off the wall to walk to if getting 10 inches from the wall is too challenging. Thruster weight should be challenging but no more than 2 sets on these. Double reps push ups could also be a good sub.

Time Cap: 20 mins