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Warm up:  (10 min cap)

2-3 Rounds

100m run

15 Squat Jump

30 Double Under

Metcon:  

EMOM 15

  1.  5 Deadlift 225/153#
  2. 10 Renegade Row 50/35#
  3. 100m sprint

rest 5

EMOM 15

  1.  12 DB Alternating Snatch 50/35#
  2. 10 Lateral Burpee over DB
  3. 10/8 ABC or 12/9 Row Cals
  • Scale ABC or Row cals as needed to finish in 40 seconds

Cash out: Coaches Choice