Warm-up

500 Meter Row or Run
2 Rounds
a.) 10 Reverse V-ups
b.) 20 Plank Slides each leg
c.) 10 Side Lunge Squats each side
d.) 5 Box Jumps
e.) 5 Pull-ups

5 minutes of Foam Rolling. and Lacrosse ball.

Metcon (Weight)

Part A
5 rounds
5 DL @60% - 300 meter run* rest 1:30 seconds from when you finish

REST 5 MINUTES

Part B
3 rounds
15 Goblet Squats 70/53
1minute Toes 2 Bar
15 Burpees to touching bar overhead
*rest 2:00 minute from the time you finish.

REST 5 MINUTES

Part C
3 Rounds for time
10 Pull ups
10 HSPU
10 Ring Dips

score your weight from deadlifts, note what your splits were from each round.