Warm Up

2 rounds of
20 KBS
20 KB Front Squat

4×20 secs on/ 10 secs off
Hollow – Superman

 

Strength

Deadlift 70%
2 X 5
Deadlift 80%
2 X 3
Deadlift ME
3 X 1

 

MetCon

CF.2015.07.30 PERFORMANCE/ FITNESS
E2MOM x 10min
2 Rope climb
5 OHS (95/75#) + 1 per round

 

CF.2015.07.30 LITE
E2MOM x 10min
3 Rope Pull
5 Front Squat + 1 per round (30/20kg)