16 Min EOMOM (every other minute on the minute)
Complete 5 Deadlifts with the following weight increases
Rds 1 & 2 @ 50%
Rds 3 & 4 @ 65%
Rds 5 & 6 @ 80%
Rds 7 & 8 @ 100% of Goal Wt.
METCON
10 min AMRAP
1 suicide 5 squats
2 suicides 10 squats
3 suicides 15 squats
and so on…
2 rounds
80 DU
40 Box Jumps
20 Knees to Elbow
10 Plate Manmakers (45/25)
15 Plate OH Lunge (45/25)
30 Plate Thrusters (45/25)
60 Sit Ups
STRENGTH
3 Rep Max Backsquat
3-3-3-3-3
METCON
3 Rounds of
1 Min Max Backsquat (135/95)
1 Min Max Burpees
No Rest between rounds
