Weightlifting
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 3-5 reps @ 85%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 3-5 reps @ 85%
Metcon
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Hand Release Push-Ups
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Hand Release Push-Ups