• WARMUP
  • 2 Rounds
  • Row 500m
  • 10 KB Windmills Each Side
  • 10 Kip Swings
  • 10 Good Mornings
  • 10 Barbell RDL

  • STRENGTH/SKILL
  • On a 10 Min Running Clock
  • Build Quickly to Heaviest 5 TNG Deadlift

  • METCON (CAP 15)
  • 3 Rounds
  • 21/18 Calorie Row
  • 15 Deadlifts 155/105
  • 15 STOH 155/105
  • **one barbell**