CFSG

Morning session at CFSG

Deadlift
55% x 2 x 12

120# + red band, sumo stance

WOD

8 minutes
Odd minutes - max back squats 230/160#
Even minutes - max HSPU

Back squats - 30 (160#)
HSPU - 19 (45# + ab mat)
Total 49 reps

Rest 3 minutes

21 - 15 - 9 burpees
AES
150m

5:33

Then

1 minute max double unders - 50 :(

3 sets
- 5 strict pull-ups (purple band)
- 5 strict ring dips (purple band)

5 sets
- 1 strict chin up
- 1 strict ring push-up with 10-second turnout

Strict pull-ups
x 1 x 5

2 sets
- 3 wide push-ups
- 15 double unders
- 3 narrow push-ups
- 15 double unders
- 3 diamond push-ups
- 15 double unders

deadlift
burpees
running
back_squat
HSPU
skills_practice