5 rounds
- 3 x Deficit Deadlifts @ heavier than last time
- 6 x Strict Pullups
Then 3 rounds per arm/leg, perform all reps with one arm/leg then switch to the other. Rest 1 min between rounds.
- 10 x Single Kettlebell Kickstand Deadlift @ 24kg
- 3 x Single Arm Bent Row @ 24kg
Then 5 rounds for time
- 10 x Box Jumps
- 10 x Burpees
- 10 x Dumbbell Hang Clean and Press @ 14kg per hand
Results: Deadlifts @ 240lbs/110kg. Metcon 11:56.