Warm-up:
Strength: (Pick One) Work up to @9 RPE
Barbell Row
Block Pull:
Deadlift:
Deficit Pull:
Pendlay Row:
MetCon: (Pick one from each group)
4 Rounds:
1. 90% of above Strength Exercise
2. Gymnastic: (Pick One) Work up to @8 RPE
Air Squat:
Box Jump:
Lunge:
Pistol:
3. 400m Run
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Strength:
Deadlift: 315×4 @9 RPE (+1 from last time)
MetCon:
4 RFT:
5 Deadlift (280#)
12 Jumping Air Squat
400m Run
14:42 minutes