Warm Up
For Quality @ Moderate Effort
500m Run
2 Rounds: 5 Bootstrappers- 5 PVC Good Mornings- 5 Inch Worms + Push-Up
2 Rounds: 8 Barbell Good Mornings -8 Scap Push-Ups- 8 Scap Pull-Ups -8 Tuck Ups
2 Rounds: 10 RDLs w/ Barbell- 10 Perfect Push-Ups- 10 Kip Swings or Kip Swing + Knees
Skill
Strength
On A 15:00 Running Clock: Build to Heavy 3-Rep Deadlift
Workout
For Time
30-20-10* Deadlift (245/165)|(165/110)
Toes to Bar
*50 Double Unders after each full set