Individual or Teams of 3

STRENGTH - Deload Week
(1) Band Goodmornings 3x10
(2) Snatch Grip Deadlift - 5-5 (Hook Grip)
*If you won't use Hook Grip, then sub for KB Goodmornings but be aware this WILL have an impact on your progress.
(3) Box Standing KB Deadlifts
5 On The Min For 5min
*As HEAVY As Possible

INDIVIDUALS
WOD #1
5 Rnds (5min Cap)
Sprint 50m
5 Burpee

10min from the Start of WOD #1

WOD #2 - Individual
5 Rnds (15min Cap)
10 Box Jumps 24/20
6 Lateral Plyo Step Ups (Each Leg)
100m Sprint

TEAMS OF 3
WOD #1
5 Rnds Relay Style(5 min Cap)
Sprint 50m
5 Burpee

10min from the Start of WOD #1

WOD #2 - Teams of 3
5 Rnds (15min Cap)
150 Box Jumps 24/20
180 Lateral Plyo Step Ups
15 x 100m Sprint

*WOD 1-Athlete A will sprint to Athlete B and perform burpees. Athlete B will sprint to Athlete C and perform burpees. Athlete C will then sprint to Athlete A and perform burpees until all athletes have completed 5 rounds

*WOD 2-Athlete A will start on box jumps,Athlete B will start on lateral step ups & Athlete C will start on 100m sprint. The 100m sprint will be a race between all teams athlete C's each round whilst team mates are getting through as many reps of the elements.