Warm Up:
2 RFQ of:
15 USSR K.B. Swing (HBD); 30 Seconds Rest/
8-10 Diamond Push Up; 30 Seconds Rest/
30 Seconds Double Unders Practice; 30 Seconds Rest
@ Easy pace with controlled tempos; Rest 90 Seconds before B
Scale Diamond Push up as needed.
Lift:
B: Deadlift (7 Minutes To A Challenging Triple)
This is not a max out. The emphasis of B is to warm up for C.
Partner Metcon:
18/14/10 RFT of:
Deadlift (225/315#)/
D.B. Front Squat (35/50#X2)/
1K Ski (3/5)
In teams of 2/Only 1 Partner Working at a time/1 Bar, Pair of D.B., 1 Ski Erg per team/Scale as needed/Partition as needed/Score= Total Time
+++
5 RFT of:
30 Double Unders/
12 HRPU/
250M Row (3/5)