3 rounds
Then 6 rounds
3 x Deadlift
Work up to a heavy triple.
Then three rounds of AMRAP in 3 minutes
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.
Take 20 minutes and work on Squat Clean technique.
Then for time (CF Invictus Metcon from today)
For the Power Clean + Reverse Lunge, use two kettlebells, do a power clean, keep kettlebells on your shoulders and perform R + L reverse lunges, that is one rep.
Results: I originally intended to have more structure to the Squat Cleans, but once I started, I noticed my foot work was not right, so worked through some drills I saw on Instagram. Metcon 12:47.
Take 15 minutes to work on shoulder mobility and handstands to warm up.
3 rounds, rest as needed
Finisher
Results: Took more than 15 minutes for the handstand practice. Slow progress :(. Row 6:45.
6 rounds of Back Squats, resting 2-3 minutes per round
Then for total calorie one 8 round 20/10 Tabata of
Results: Back Squats 170-195-215-195-215-230lbs. 20 calories.
5 rounds of
For time 27-21-15-9 of
Results: Presses 95-115-125-130-135lbs. Metcon 15:15 (brutal).