Strength:
Deadlift
3-3-3-2-2
*pause for 3sec under the knee before completing the lift
Metcon:
AMRAP in 16min of:
5 Overhead Squats (#60/40)
20 Pushups
5 Overhead Squats
20 Situps
Outdoor:
400m run
Then:
3 rounds of:
30 m walking lunges
30 air squats
30 back extensions
400m run
Then:
3 rounds of:
5 pike push ups
10 hand release pushups
15 burpees
400m run
Then:
3 rounds of
50 sec hollow hold
50 sit ups
50 sec plank