WARM UP  

400m run

amrap 4'

20 mnt climbers  

10 pumpkin squats

2 wall walks  

SKILL

Deadlift- review and build up to a heavy deadlift 

CLANG & BANG

Complete as many reps as possible in 8 minutes of:

135-95 deadlifts, 10 reps
15 box jumps, 24-20
185-135 deadlifts, 15 reps
15 box jumps, 24-20
225-155 deadlifts, 20 reps
15 box jumps, 24-20
275-185 deadlifts, 25 reps
15 box jumps, 24-20
315-205 deadlifts, 30 reps
15 box jumps, 24-20
365-225 deadlifts, 35 reps
15 box jumps, 24-20

AFTER PARTY  

TABATA of your choice  

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Posted
AuthorBen Magnone