Warmup
3 laps around gym
1 min dead hang
1 min scorpion kick
Empty bar 10 deadlifts
-set up weight and stations
-may share bars if weights are low/ trade off reps or start with wallball shots
metcon
12 deadlifts 275-315 m/ 155+w
60 wall ball shots
3 laps around gym
9 deadlifts
45 wall ball shots
3 laps around gym
6 deadlifts
30 wall ball shots
3 laps around gym to finish
cooldown
10-8-6-4-2
Strict pull-ups
*20 hollow rocs after each set