Warm-up

• 3 Rounds
  • 1:00 Row/Ski
  • 10 Single Leg KB Deadlifts (light KB)
  • 0:15 Hollow Hold + 10 V-Ups
  • 15 Squat Jumps
• -Hamstring Stretch (0:45 per side)
• -Squat Hold (1:00 Hold)
• Barbell Warm Up: (empty BB)
  • 5 Romanian Deadlifts
  • 5 Pause Deadlift (pause at knee on the way up)
  • 5 Tempo Deadlift (control the way down)
  • 5 Deadlifts

STRENGTH

Deadlift 4×3 at 80% 1RM Rest 2 mins between sets.

Re-set at the bottom after each rep.

METCON

• For time:
  • 75 Wall Balls, 20/14 lbs
  • 50 Toes-to-bars
  • 25 Burpees
• — Rest 3 mins —
  • 25 Burpees
  • 50 Toes-to-bars
  • 75 Wall Balls, 20/14 lbs

Scaling Options: Use a med ball weight to keep at least sets of 20 or more unbroken. Scale to knee to elbows/kips swings or V-Ups for today.

Time Cap: 22 mins