Strength
Deadlift
4×4 at 70%
Then
Bent over row
2 sets of 5
Pick a weight you can handle with perfect form
Metcon
AMRAP 9min
15 Wallballs 9/6kg
12 Toes to bar
9 Deadlifts 90/60kg
Cash Out:
3 Rounds (accumulate the amount of time with as few breaks as possible):
30 Second Handstand Hold
30 Second chin over bar hold
30 Second ring support hold (arms looked out)
L1: High target wallballs, 100/70kg deads
L2: RX
L3: Hanging knee raises, 70/50kg deadlifts, 6/4kg wallballs
L4: Abmat situps, kettle bell deadlifts, 6/4kg wallballs
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