Lift-
Deficit Deadlift- 3-3-3
Classic Deadlift- 3-3-3
***
Metcon-
4 rounds for time-
Run 200 meters
25 Russian KBS @32/20KG
***
Endurance WOD-
AMRAP for each-
– Burpees box jump overs.
– Bike for cals
– Row for cals
– Rope jumps- DU/SU
:10 Work, :10 Rest
:20 W, :20 R
:30 W, :30 R
:40 W, :40 R
:50 W, :50 R
1:00 W, 1:00 R
