Every 3 minutes for 12 minutes
- 8-10 x Deadlift @ 60-65% of 1RM
Then AMRAP in 15 minutes of
- 40 x Double Unders
- 20 x Kettlebell Swings @ 24kg
- 40 x Double Unders
- 20 x Renegade Rows (total) @ 18k
- 40 x Double Unders
- 20 x Abmat Situps
- 40 x Double Unders
- 20 x Goblet Squats @ 24kg
Results: Deadlift used 185lbs. Stopped after 1 round in the metcon. Calf cramp or something. Finished a couple of rounds of the Renegade Rows and Situps just so the day was not a complete waste.