200524

Sunday
Warm up
3 rounds of 
20 Air squats 
30 sec Samson stretch, both legs 
20 Jumping jacks 
20 Banded pull apart 
10 Hanging scapula shrugs 
20 sec lats/hamstrings stretch, hands on wall 
10 Banded RDL 

Skill/Strength
Build up to a daily max deadlift in 15-20 min
Then
Take 5-10 min to set up for the metcon

Metcon (20 min)
6 min AMRAP
50 Double unders
10 Deadlift 80/50kg
6 Handstand push ups
Rest 3 min
5 min AMRAP
40 Double unders
7 Deadlift 100/70kg
5 Handstand push ups
REST 2 min
4 min AMRAP
30 Double unders
4 Deadlift 120/85kg
4 Handstand push ups

L1: 100/70-115/80-130/90kg
L2: –
L3: 20-15-10 Double unders, 60/40-80/50-100/70kg
L4: Single unders, 50/35kg on all, push ups