Core Work then Deadlifts, Pullups and Dumbbell Clean and Jerk

Three rounds of

• 30 Second Side Plank Left
• 30 Second Side Plank Right
• 10 x Glute Bridges
• 10 x Parallelette Passthroughs

Then the CF Invictus WOD from today…

Take 20-30 minutes to work up to a heavy Deadlift.

Then AMRAP in 8 minutes of

• 8 x Pullups
• 8 x Single Hand Dumbbell Clean and Jerk Left @ 20kg
• 8 x Singe Hand Dumbbell Clean and Jerk Right @ 20kg

Results: Got up to 295lbs/134kg Deadlift. Metcon 4 rounds plus 8 reps (104 reps total).