PART 1

STRENGTH

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Deadlift

In 12 minutes work up to a heavy set of

5,4,3,2,1.

CARDIO

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1 Rd

400m Run

2 Rope Climbs

400m Run

2 Rope Climbs

PART 2

WOD

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AMRAP X 12 :

15/10 Calorie Row

10 Deadlifts (135/95)

5 Push Jerks (135/95)

Rest 2 Min

AMRAP X 6 :

10 T2B

15 SDHP (75/45)