A. Warm Up
10 Minute general warmup focusing on hamstrings and posterior chain
B1. DeadLift (5 x 4-6)
Rest 60s before part B2.
Tempo is 31x1
B2. Bench Press (5 x 4-6)
Rest 60s before returning to B1.
Tempo is 30x1
C. Metcon (Time)
5 Rounds for time:
2 Strict Pull-ups
4 DB Snatches
Add 2 reps to the pullups and snatches each round and 50m to the row. Ex:
R2: 4 pullups, 6 snatches, 150m
R3: 6 pullups, 8 snatches, 200m row.. Scaled to ring rows starting at 5 reps, add 5 each round.