Warm Up 75 (No Measure)
10 Burpees
12 T2B/Leg Raises
14 Squats
14 Mountain climbers
+
2 RNFT:
45 sec bar hang
45 sec wall sit
Shoulder Press (3-3-2-2-1-1-1)
We are going for a one rep max.
Metcon (Time)
3 RFT:
30 Deadlift @ 185/135 (break every 10)
30 T2B (break every 10)
Rest 2 mins
Scale 1:
24 @ 155/115
24
Scale 2:
21 @ 135/95
21
Metcon (AMRAP – Reps)
Burpees
1 Burpee every 3, 6, or 9 Sec for 7 Minutes.