LIFT

Tempo Deadlift 4 x 4

Use 70-80% of your 1 Rep Max or if new build to a challenging weight for all 4 sets.

Tempo 1031 Lift 1 count 0 pause at top Lower 3 count 1 count pause at bottom to reset.

WORKOUT

Performance
10 Min AMRAP
10 Deadlifts 100/70kg
20 WallBalls 20/14# to 10′

Fitness
10 Min AMRAP
10 Deadlifts 70/50kg
20 WallBalls 20/14# to 9′

BENCHMARK TRAINING

Games

“Workout 12.5”

Complete as many reps as possible in 7 minutes following the rep scheme below:
45.5/30kg Thruster, 3 reps
3 Chest to bar Pull-ups
45.5/30kgThruster, 6 reps
6 Chest to bar Pull-ups
45.5/30kg Thruster, 9 reps
9 Chest to bar Pull-ups
45.5/30kg Thruster, 12 reps
12 Chest to bar Pull-ups
45.5/30kg Thruster, 15 reps
15 Chest to bar Pull-ups
45.5/30kg Thruster, 18 reps
18 Chest to bar Pull-ups
45.5/30kg Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

More details HERE.

Hero

“Paul”
5 ROUNDS FOR TIME
50 Double unders
35 Knees to elbows
20m Overhead walk 85/55kg

OfficerPaulSciullo

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.

MOBILITY MONDAY