CrossFit

Strength

Deadlift for load:

 #1: 5 reps

Metcon

4 ROUNDS FOR TIME 

10 Burpees

15 Deadlifts (115/75)|(95/65)

250m Row 

1:00 Hollow Hold 

(Score is Time)

Spark

Strength

4 SETS FOR MAX REPS 

1:00 – DB Sumo Deadlifts 

1:00 – DBL DB Overhead Hold   

1:00 – DB Slides 

Metcon

5 SETS

AMRAP x 3 MINUTES

10 KB Sumo DL High Pulls 53/35

7 Tuck Jumps

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)