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Components

Deadlift

Metcon

Friday

Warm-up

EMOM x 9 MINUTES
Min 1 - :45 Bike
Min 2 - 8/8 DB Single-Leg RDL
Min 3 - :45 Plank

Strength

Deadlift (3RM)

Deadlift

ON A 15:00 RUNNING CLOCK...
Establish 3RM Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME
21-15-9
Cal Bike
15-12-9
Deadlift (275/185)|(225/155)
12-9-6
Strict HSPU

(Score is Time)

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