D/E Box Squat 12 x 2 Orange Bands Wrapped Twice 55% Bar Weight, M/E Sumo Deadlift & Push Press, 800m Run 3 Rounds 20 SDHP 32/24kg, 20 Russian Swings, 800m Run

Mobility WOD-Couch Stretch

Beginner 6am, 9:30am & 7:30pm

(A) Back Squats-Work within the limitations of your movement 

(B) Deadlift-Technique & Weight Progression for C(5 Unbroken comfortably)

(C) Individually for time-800m Run then 3 Rounds 5 Deadlifts 100/70kg, 10 SDHP 24/16kg, 15 Russian KB Swings 24/16kg, then 800m Run

Intermediate 6am, 9:30am & 6:30pm

(A) Back Squats-Work to the limits of your movement

(C) Individually for time-800m Run then 3 Rounds 5 Deadlifts 120/80kg, 10 SDHP 24/16kg, 15 Russian KB Swings 24/16kg, then 800m Run

Advanced 9:30am & 5:30pm

(A) D/E Box Squat 12 x 2 30sec rest with orange bands wrapped twice and 55% bar weight

(B) M/E Sumo Deadlift

(C) M/E Push Press

(C) Individually for time-800m Run then 3 Rounds 20 SDHP 32/24kg, 20 Russian KB Swings 32/24kg, then 800m Run

  

Coaches Tips- (A) It's 50% of your best Box Squat-Here for Demo (B & C) No more then 3 lifts above 90% 1RM and build up quickly