Warm-up
AMRAP 5 Minutes:
5 Strict Pull-ups
10 Alternating Pistols
20 Calorie Row
(scale pistols to 20 air squats as needed)
Strength
RX/SCALED
Deadlift 1x4 AHAP w/ dead-stop
(controlled on the way down, take the hands off the bar, complete next rep)
LITE
Accumulate 4 Minutes of Lunge Holds Per Leg
(20min. time cap)
MetCon
RX
21-15-9
Deadlift, 205/145lbs
Bar Facing Burpees
Toes to Bar
(RX+ 245/165lb deadlift)
SCALED
165/125lb deadlift
standard burpees
hanging knee raises
LITE
21-15-9
KB Swings
Burpees
Hanging Knee Raises
Cool Down
Saddle, 5min.
Competition Side Work
Back Rack Walking Lunges 4x16 AHAP
