Warm-up
3 Rounds
30 Second Plank Hold
15 Good Mornings
10 Deadlifts w/empty Bar
5 GHD’s
Strength
Deadlift
EMOM 10
5 Deadlifts @ 80%
30 Double Unders
Metcon
For time:
21 Front Squats, 135/95 lbs
21 Kettlebell Swings, 70/53 lbs
Run 400 m
15 Front Squats, 135/95 lbs
15 Kettlebell Swings, 70/53 lbs
Run 400 m
9 Front Squats, 135/95 lbs
9 Kettlebell Swings, 70/53 lbs
Run 400 m