warm up

2 min jumprope
1 min plank hold
50 ft walk out
50 ft lunge step with lizard
empty bar
10 deadlifts

*build to workout weight

225/155

metcon

21-15-9-15-21

deadlifts
pushups

rest 5 min then

5 min amrap max reps box facing burpees

cooldown

3x 15 hanging knee to elbow strict
20 hollow rocs