5/28

Unrated – Level 3

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Warm-up

3 minutes on any machine

then

2 rds

10 dumbbell floor press

10 dumbbell clean

10 dumbbell press

Strength

Bench Press (5-3-2-2-1)

5 reps @ 60%

3 reps @ 70%

2 reps @ 80%

2 reps @ 90%

1 rep @ 95%

200 m run between sets

Metcon

Metcon (Time)

21-15-9: 12 min cap

Deadlifts 225/155

toes to bar

(2:1) Double Unders
double unders each round are as follows:

42/30/18

Post WOD

5 minutes foam rolling