Workout of the Day

Strength (15min):

Deadlift

0-1mth:
practice sets of 5 with weight from elements

1-6 mth:
3 x 5 add 2.5 kg from last week

6+ mth:
1 x 5 x 75%
1 x 5 x 80%
1 x MAX x 85%
then

Metcon:

12-9-6
OHL 25/15
KB swing AHAP (32/24)
BMU

Intermediate CF
Buy in 5 min AMRAP DU
then

Strength:

Deadlift:

1 x 5 x 75%
1 x 5 x 80%
1 x MAX x 85%
then

Metcon:

21-15-9
KB Front squat 50/35
HSPU
box jump 60/40

Post your results to the Whiteboard.