Warm up: 3 rounds

• 15 Cal Row
• 10 Kip Swings
• 10 Single Leg Deadlifts (1 x Db or KB)(each leg)

Strength/Skill: Deadlift

• 4-4-4-4-4
  • Use the heaviest weight you can for each set
  • Rest as needed between sets
  • No bouncing, reset after each rep

METCON: AMRAP 2 Min

• Double Unders
  • As many double under as possible in 2 minutes

then Rest 3 min

6 Rounds for time of:

• 6 R Single Arm Dumbbell hang Clean and Jerks, 50/35 lbs
• 8 Toes-to-bar
• 6 L Single Arm Dumbbell Hang Clean and Jerks, 50/35 lbs
• 8 Toes-to-bar

Time Cap 15 min