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