Skill/Strength:
Every 2 min for 4 Rounds
5 Strict Press at 60%

Metcon:
2026 QF Workout 3
3 Rounds of
50 Double Unders
10 Deadlifts 225/155lbs
Then 2 Rounds of
50 Double Unders
10 Deadlifts 275/185lbs
Then 1 Round of
50 Double Unders
10 Deadlifts 315/225lbs
-12 min cap
-Scale weights so the first weight can be done unbroken if desired, second weight in two sets, last weight heavy enough that you don’t want to go big sets.
-Scale DU 1:1 SU or :45 practice

Mandatory Mobility:
3 min glute smash per side
3 min calf smash per side