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Unrated – Level 3

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Warm-up

2 rds:

400m run

15 thrusters

15 v ups

Mobility

Couch

Metcon

Metcon (AMRAP – Rounds)

Every 4 minutes, complete 3 rounds of the following:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 – 95, 65lb (3 rds)

Round 2 – 135, 95lb (3 rds)

Round 3 – 155, 105lb (3 rds)

Round 4 – 185, 130lb (3 rds)

Round 5 – 205, 145lb – *AMRAP with remaining time
Scoring is completed rounds. If you get all 3 rds completed on round 1 in under 4 minutes, your score is 1. If you complete the next 3 rds under 8 min cap then your score is 2 and so on!