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Components

Sumo Deadlift

Metcon

Friday

Warm-up

AMRAP x 6 MINUTES
8 Barbell or DB Goblet Good Mornings
8 Kipping Swings or Single DB Bent Over Rows
8 V-ups or Tuck-ups
8 Barbell or Single DB RDLs

Strength

Sumo Deadlift (8-6-4-8-6-4)

Sumo Deadlift

8-6-4-8-6-4
Sumo Deadlift*

*Second set of 8-6-4 should be heavier than your first set of 8-6-4

(Score is Weight)

Strength - HOME

Metcon (Weight)

STRENGTH
16-12-8-16-12-8
Slow DB Sumo Deadlifts

(Score is Weight)

Workout

Metcon (3 Rounds for time)

3 SETS
12-10-8
Deadlifts (185/125)|(115/75)
Toes 2 Bar

-1:30 Rest b/t Sets-

(Score is Each Set for Time)

Workout - HOME

Metcon (3 Rounds for time)

3 SETS
20-15-10
DB Deadlifts
Alt. V-ups

-1:30 Rest b/t Sets-

(Score is Each Set for Time)

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