Warm Up:                  10 Minutes

Strength/Skill:           20 Minutes                (Every 2 to 3 minutes)

7 rounds not for time

8 x Deadlifts              (work up to a heavy set – should be touch and go)

Metcon:   15 Minute AMRAP                     

            5 x Overhead Squats          (95# / 65#)                 

            10 x  Wall Balls                     (20# / 14#)            

20 x AB Mat Sit-Ups