STRENGTH

Strength:

1. Deadlifts 5-4-3-2-1

*get a few good warm-up sets in, then start attacking for a heavy 5 reps leading to a very heavy 1 rep deadlift

2. Strict HSPU 5-10 reps x 5 sets

*work on achieving Full Range of Motion, head to the mat

3. 40 meter Bodyweight Prowler push x 5 rounds

*as fast as possible, drive knees, increase weight if needed

 

METCON:

4 Rounds
400 meeter run
4 Bar muscle-ups
40 Double-unders

OR

AMRAP 30 
Complete as many rounds in 30 minutes as you can of:
15 Wall Balls (20/14)
15 Box jump overs
15 cal row