Warm-up:
  • 3×30′ Bear Crawl
  • 3×8 Good Morning
  • 3×3 Strict Pull-up
  • 3×5 B-O BB Row

 

Strength/Skill:
Deadlift – 5×5 @ 70%

 

 

MetCon:
4 rds. for time
RX
 
  • 7 Dips
  • 14 Front Squat 95/63

Fitness/Recovery
3 rds for time
 
  • 9/7 cal. Bike
  • 10 alt. arm DB Snatch

 

Powerlifting:
Active Recovery/Conditioning
 
  • 8 min. Bike/Rower
  • 12 min. Farmer Carry
  • 12 min. Sled Pull
  • Metcon

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