02.09.2026

Strength
Deadlift for a single heavy rep
5 reps @ 50%
3 reps @ 65-75%
2 reps @ 80-85%
single reps at 90+% until you feel like your form breaks 
 
or 
3 sets 
1/2 kneeling single arm strict press x 10-8-6 per side 
tall kneeling hip to halo x 6 per side each set  https://youtu.be/4frRMFUlaFs
 
WOD
"Spring Fest"
3 rounds for time
30 DUs 
15 TTB
30 DUs
20 dual DB lunges* 50/35 35/25 
30 DUs
*lunges by round
R1- farmer carry
R2- front rack carry
R3- overhead carry