Warm Up 53 (No Measure)
500m Row
4 Bear Crawls (lengths)
16 Straddle Sit Ups
12 Pull Ups/Beat Swings
8 Burpees
+
2 RNFT:
10 Bird Dog (w/ abduction)
20 Dead Bug
Weighted Pull-ups (5×3)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Deadlifts @ 155/105
300m Run
5 Jerks @ 155/105
Scale 1:
@ 115/85
Scale 2:
@ 75/55