Warm UP
4 Rounds
4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
10 kettlebell swings
Strength:
Deadlift 1×5 at 65% 1RM
Deadlift 1×5 at 70% 1RM
Deadlift 1×5 at 75% 1RM
Deadlift 1×5 at 80% 1RM
Deadlift 1×5 at 85% 1RM
Metcon:
AMRAP in 20 mins of:
100 Double Unders
50 Wall Balls, 20/14 lbs
40 Row Calories
30 Alternating Dumbbell Power Snatches, 50/35 lbs
20 Toes-to-bars
10 Bar Muscle-ups