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Main – WOD
Warm-up
Metcon (No Measure)
Row 500M
3 Rds
10 Ab Mat Sit Ups
10 Push Ups
10 Air Squats
FS Mobility
Weightlifting
Front Squat (5 X 5, 30X0 @ 65% Deload Week!)
Metcon
Metcon (Time)
10 Rounds for Time
5 Deadlifts [225/185]
5 HSPU’s
Metcon (AMRAP – Reps)
[cash out – not mandatory]
3 Rounds
Max T2B
Scale to knees to elbows -> Leg Lifts -> Knee Lifts. Must hang from bar.
Score = Total Reps