Skill/Strength:
4 Rounds of 4-3-1
Deadlifts @80%
-Do a set every minute
Metcon:
9 min AMRAP
5 Shoulder to Overhead 95/65lbs
4 Alt. Overhead Lunges in place 95/65lbs
3 Ring Muscle Ups
Accessory Work:
5 rounds, each round for time, of
Ski Erg 400m
20 Toes to bar
10 Power Cleans 185/125lbs
Sandbag Carry 150/100 lbs 100ft
-Rest 1 min between each round.
Mobility:
2 min tricep smash per side
3 min glute smash per side
