STRENGTH
Deadlift
5 @ 65%
5 @ 70%
5 @ 75%
3 x 3 @ 80%

METCON
EMOM x 12
1: 8/12/16 Tricep OH Extensions
2: 8/12/16 Barbell Bicep Curls
3: 10/15/20 Push Presses

Barbell: (20/15)

ACCESSORIES
Every :30 x 6
– Hollow Rocks
– Arch Rocks

Rest 1:00

AMRAP 6
6 Burpees
12 Reverse Crunches with a Twist (6 each)
9/9 Alternating V-Ups