Warm Up
Mobility
+
Dynamic warm up
Skill
Deadlift 6×3+ reps 75%
( every 2’:3 reps 75%-on the last rep max de reps unbroken
Met Con
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,
End Of The Wod
Stretching