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Warm Up

  • 6 Floor runs
  • Then 3x Through:
  • 8 Second Hollow Rock Hold into 8 Second Superman Hold
  • 5 Burpees
  • 5 Hand Release Push-ups
  • 5 Ninja Jumps

Strength

Deadlift

  • *5@ 65%, *3@70%, *1@80%, 1@85%, 1@90%, 1+95% or New 1RM

*For sets with asterisk, superset with 3×10 Dumbbell Strict Press.

Metcon

20 Minute AMRAP

  • 10 KB Deadlift
  • 8 KB Goblet Squat
  • 6 KB Push Press (6 Left arm, 6 Right arm)
  • 4 KB Thruster (4 Left arm, 4 Right arm)
  • 2 KB Cluster (Squat Clean Thruster- 2 Left arm, 2 Right arm)

*Kettlebell weight is 20/12. Perform Thruster from front rack position.