Sumo Deadlifts to Kettlebell/Dumbbell SuitCase Deadlifts E3MOM
8 Sumo Deadlifts to 18 Double KB Deadlifts
7 Sumo Deadlifts to 14 Double KB Deadlifts
6 Sumo Deadlifts to 12 Double KB Deadlifts
5 Sumo Deadlifts to 10 Double KB Deadlifts
3min AMRAP:
200m Run or 200m Row or 0.5km Assault Bike
20 Toes to Bar MRX 15 Toes to Bar
Max Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12
Rest 2min
3min AMRAP:
200m Run or 200m Row or 0.5km Assault Bike
20 WallBall Sit-Ups 20/14lbs MRX 20/10
Max Bar or Ring Muscle-Ups MRX Chest to Bar Pull-Ups
Rest 2min
*Repeat 2 more times for a total of 4 – Score is total from all 4 rounds
Core Development
20 Russian Twists with Wallball
1 minute V-Up Hold or Dying Coackroach
