Strength / Skillwork

Deadlift
3-3-3-1-1-1-1-1
DO NOT FORCE the PR!
Warm-up with Tempo sets at a 5151 Pace for all sets of 3.
3 Reps @ 40-50-60%
1 Rep @ 70-80-90-95-100+%

WOD

FGB-Style, 1:00 intervals for 3 rounds

• DB Snatch
• Wall Balls
• Ball Slams
• Burpee Box Jump
• Figure 8 w/ uppercut
• REST

Rx+: 70/50#, 30/20#, 50/30#, Burpee w/ 20″ Box Jump, 35/25# KB
Rx: 45/30#, 20/14#, 30/20#, Regular Burpee, 20/15# KB

Elements

Do 4 Rounds of the MetCon, No REST. Record total reps.
Rx weight: 30/20#DB, 14/10#MB, 15/10#KB