1) WARM-UP:

Stretch + Mobility (Wall Touches x 10 each)

Line Hops x 10 sec each: 2 sets

double leg front to back

double leg side to side

single leg front to back

single leg side to side

2) STRENGTH: Every 2 min for 10 min

Deadlift x 6 @70+% (build with each set to reach max weight you can complete for 6 reps)

—2 min rest—

Max Reps @90% of heaviest 6 rep

3) METCON: AMRAP 11

30 x Alt. DB Snatch @50/35 (Scaled less than or equal to 45/30)

60 x Double Unders (Scaled 120 Singles)

30 x T2B (Scaled Knee Raises or AbMat Situps)