Warm-up
3 sets
:20 Row building in intensity
2 Rope Pull-ups
3 Broad Jumps
then…
Deadlift Warm-up Building to 75%
Weightlifting
Deadlift (5×4)
E2MOM for 5 sets at 75%
**Dead Stop Deadlift
**Lower the bar back to the ground each rep. Do not drop from the top.
Metcon
Metcon (3 Rounds for reps)
Each Round for Reps
2:00 ME Row for Cals
Rest 1:00
2:00 AMRAP
12 Push Press (95/65)
12 Bar Facing Burpees
Rest 1:00
2:00
ME Rope Climbs (Rx+ Legless)