200130

Skill/Strength

Every 3 min for 12 min, (4 rounds)

4 Split presses

8+8 Bench dumbbell bent over row

10 Dumbbell rolling triceps extensions

Then

Deadlift

5×4

Metcon

For time, TC 8 min

1000m row

30 Deadlift 43/30kg

15 Overhead squat 43/30kg

 

L1: 50/35kg

L2:  –

L3:  30/20kg on overheadsquats

L4:  43/30 on deadlift and frontsquat