WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
STRENGTH:
Sumo Deadlift – 2RM
- 2-2-2-2-2-2
4 cycles – :30|:30
- Jump Squats
MetCon:
10 Rounds – 2:00 clocks
- 10 Shoulder to Overhead #135/95 (%50 RM or less, from the rack)
- 200m Run
score: total rest
*when failing to complete any round before 5th, run 1 mile
when failing to complete any round between 5th and final, run 800m