4/1

Unrated – Level 3 Impact

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Warm-up

3 rds

5 pull ups

10 push ups

15 air squats

Mobility

Pigeon

Seated straddle

Weightlifting

Deadlift (4×4@70% of 1RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 Minutes

Climb the Ladder

2 Overhead Squats 95/65lbs

2 Bar Facing Burpees

1 Bar Muscle Up

4/4/2, 6/6/3, 8/8/4, etc…

*Further Suggestions:

Lighter OHS

2x Chest to Bar/Pull Ups