A.
Four sets of:
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
RX
For time:
1300 Meter Run
60 Pull-Ups
30 Dumbbell Box Step-Overs (50cm Box for all; 2×22.5/15 Kg DBs)
Time cap: 16:00
SCALED
For time:
1050 Meter Run
60 Banded Pull-Ups
30 Dumbbell Box Step-Overs (50cm Box for all; 2×17.5/12.5 Kg DBs)
Time cap: 16:00
BASIC
For time:
650 Meter Run
60 Ring Row
30 Dumbbell Box Step-Overs (50cm Box for all; 2×10/5 Kg DBs)
Time cap: 16:00
