10 minutes
Coach led
Dynamic warm up
Ready
7 min AMRAP
10 barbell row palms forward
5 Strict pull ups
5 Strict hanging leg lifts
Strength
Deadlift
7-5-3-3-3 60/70/80/80/80%
***DOUBLE OVER HAND - HOOK GRIP ALL REPS
Metcon
21-15-9
Burpees
Thrusters 42.5/30kg
Extra Credit
25 Evil wheels
50 air squats
75 ab mat sit ups
100 air squats
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