Warm-up
-Dub Tabata (If you don’t have dubs then 5:1. Meaning 5 singles then 1 double under attempt. don’t get pissed.)
-Toe to Toe Hammy Stretch x10
-Handstand/HS walk x1 min
-Kip Swing x15
2 Rounds
Weightlifting
Deadlift (5-5-5-5-5)
One set every 2 min.
Metcon (Time)
3RFT
Toes to Bar x9
Deadlift x15
Ring Dips x21
**Weight on Deadlift is 75% of Heavest set from above.