Strength
Take 15 minutes
Build to a heavy Set of 6 deadlifts
Metcon
6 Toes to Bar
8 Deadlifts
14 Box Jumps
10 min AMRAP
Fitness: 155/105
Performance: 205/135
Open: 225/155
Athletes: The deadlifts do not have to be unbroken. Work to find a heavy set of 6. For the workout the deadlifts should be completed in :30 or less each round.
DRIVE
400 M Run
30 Air Squats
20 Alt DB Push Press (hold two DBs press with one arm/10 each arm)
10 Ring Rows
5 Rounds
**Try to hit each round at 5 minutes or less. Time cap 28 minutes**
