Main – WOD

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Warm-up

Row slow, medium, fast (No Measure)

Warm Up:

Row

15 pulls slow

10 pulls medium

5 pulls hard

5 pulls slow

10 pulls medium

15 pulls hard

15 pulls slow

10 pulls medium

5 pulls hard

2 rounds

5 Pull-ups

10 Push-ups

15 squats

1 min couch stretch each side

Skills

Deadlifts

Metcon

A: Metcon (AMRAP – Rounds)

EMOM 8 Minutes

Even: 3 Deadlifts 75-80% of 1RM

Odd: 3 Box Jumps (high)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Burpees

15 Pull-Ups

C: Metcon (No Measure)

Cash Out:

3 rounds of 20M Handstand walk

*Scale with 3 rounds of 60 sec hand stand hold or 3 sets of 5 wall walks