Atarim

Strength

Conventional deadlift

0-1 month training experience: sets of 5 with weight from elements

1-6: 5×5 (add 2.5kg from last week)

6+ : deload week
1x5x60%
1x5x65%
1x5x70%
then

Metcon

5 RFT
10 KB swing
10 situps
10 KB lunge
10 pullups

 

Intermediate WOD

Special 15.4 Skill work

Post your results to the Whiteboard.