10.19.19

Deadlift (1-1-1-1-1-1)
Metcon (Time)
1 rm deadlift

3 rounds
20 pull ups
20 push ups
20 Sumo DL (185/135)

10.18.19

Metcon (AMRAP – Rounds and Reps)
4 min work – rest 2 min – 8 min work – rest 3 min – 12 min work
5 squat box jumps (full depth squat then box jump = 1 rep)
10 ring rows
15 Hollow rocks

Pick up where you left off from previous working set

10.17.19

Hang Squat Clean (Weight)
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
100m Run
6 Hang Squat Cleans (135/95)
6 Bar Over Burpees