Warm-Up: 250 m run 
6 Walkouts
8 Active Samson
8 Active Spidermans
8 Air Squats
6 Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

 

Strength: Deadlifts

Build to Heavy Set of 6-4-2 (max 6, max 4, max 2 reps)

 

MetCon:

“Optimus Prime”

AMRAP 7:
Wallballs (20/14)

On the Minute: 7 Deadlifts (225/155)

**score – wallballs.

REST 3 MINS

“Ground Breaking”

For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (95/65)

 

ENDURANCE WOD

4 Rounds for Time

400 m run

12 DB Snatches 40/20

10 Burpees