Warm-up
Couch Stretch, 2min./side
-then-
3 Rounds:
15 Good Mornings
400m Run
Strength
Find 1RM Push Jerk
LITE
4 Rounds
6-8 Romanian Deadlifts
2 Turkish Get-ups (each arm)
4-6 Strict Pull-ups
MetCon
RX
3 Rounds For Time:
20 Deadlift, 225/155lbs
25/20 Calorie Row
(RX+ 245/165lb deadlift)
SCALED
3 Rounds For Time:
20 Deadlift, 185/135lbs
20/15 Calorie Row
LITE
21-15-9 Reps For Time:
KB Swings
HR Push-ups
Cool Down
Twisted Cross, 2min./side
Competition Side Work
AMRAP 5 Minutes x2:
5 Muscle-ups
10 Thrusters, 95/65lbs
50 Double-unders
Rest 3min. between AMRAP's
(RX+ 115/75lb thruster)
(start over on second AMRAP, score is total reps)
