3RFT: Running + Deadlifts + HSPU

Kneeling Single Arm DB Strict Press

Athletes will work for 12 minutes to complete the following: 

3 x 10 per @ moderate

*The focus of the lift should be on controlling the weight down and staying in position!

WOD

3 Rounds For Time:

400 meter run
11 Deadlifts (155/115)
9 Pause HSPU - 2 second pause

*Athletes may increase the intensity of the Pause HSPU if their coach agrees
by adding 1 more second to the pause = 3 second pause!!

*14 minute time cap!!