3 rounds
- 10 x Barbell Rollouts
- 45 second Handstand Hold
Then 6 rounds
3 x Deadlift
Work up to a heavy triple.
Then three rounds of AMRAP in 3 minutes
- 12 x Kettlebell Swings @ 32kg
- 8 x Pushup plus Renegade Rows @ 18kg
Rest 2 minute between rounds.
Results: Deadlift 135-185-205-225-245-255lbs. Metcons 2 plus 8 reps, 2 rounds plus 4 reps, 1 round plus 17 reps.