Warm-up:
3×30′ Bear Crawl
3×8 Good Morning
3×3 Strict Pull-up
3×5 B-O Barbell Row
Ramp-up
Skill/Strength:
Deadlift
5×5 @ 85%
MetCon:
Score is rounds completed
in 4 minute window
- 40/30 cal Row/Bike
- max rep OHS 95/63
How many rounds to
accumulate 14 OHS
Fitness/Recovery
rounds completed
in 4 minute window
- 100 SU
- max rep Air Squat
How many rounds to
accumulate 60 Air Squat