Strength:
Wide Stance box squats: EMOM 6:00 x 3 @ 70%.
Touch n go Deadlifts: 3×3, Rest :90
Metcon:
For Time:
21 deadlifts (225,155)
30 goblet squats (70,53)
100 Double Unders
Rest 2:00
18 Deadlifts (225,155)
20 goblet squats (70,52)
75 Double unders
Rest 2:00
15 Deadlifts (225,155)
10 goblet squats (70,53)
50 double unders
18:00 Time Cap
Accessory Work:
Hamstrings + Back
1a) Zercher Goodmornings 4 x 8-10, Rest :30
1b) Ring Rows with 1 ct. pause 4 x 10, Rest :30