• WARMUP
  • Row 1000m
  • 2 Rounds
  • 15 Good Mornings
  • 50’ Ostrich Walk
  • 5 Strict Pullups
  • 10 Kip Swings

  • METCON (CAP 35) 
  • Running Clock
  • 10 mins to find a 1RM Deadlift
  • **Newer Athletes will find a heavy 5 rep for the day (focus on proper mechanics)**
  • At 15 mins
  • 1 Round
  • 21 Deadlifts 185/125
  • 21 Pull-ups
  • Right into
  • 2 Rounds
  • 15 Deadlifts 185/125
  • 15 C2B
  • Right into
  • 3 Rounds
  • 9 Deadlifts 185/125
  • 9 Bar Muscle Ups (Or 9 C2B)