Monday, Nov 6

 Strength 

Conventional Deadlift 5rm 

47% / 5 

57% / 5 

67% / 5 

77% / 5 

87% / 5 

*based off 1rm 

Metcon

3 rounds of: 

AMRAP 4 

Run 400m 

AMRAP in remaining time: 

5 strict pull-ups 

10 push-ups 

15 air squats 

Rest 2:00 

XT

Speed Bench

9 x 3 - 50% 

Ring row 3 sets to failure