Warm Up 15 (No Measure)

8 C2B Pull Ups
12 Hand Release Push Ups
14 Supermans
16 Jump Squats
+
2 RNFT:
Around the worlds
CW/CCW Legs
CW/CCW Arms

Sumo Deadlift (4-4-4-4)

Ascending. NOT MAX!

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Min:
8 S2OH @ 135/95
16 T2B
48 DU
Aim for unbroken S2OH. Break T2B into small sets with small rest. Breathe on you DU’s. If you first round isn’t completed with unbroken S2OH you MUST lower the weight. No dropping bar after last S2OH, control bar to shoulder and then to ground.

Scale 1:
8 @ 95/65
10 T2B
24 DU

Scale 2:
8 @ 65/45
10 Hanging Knee/leg raise or Ab Mat sit usp
68 SU