Fitness

Metcon
A. TAO, 3 Sets of:

5 Sumo Deadlifts of Blocks

Metcon
B. TYQ, 2 Sets of:

1:00min Stiff Leg Deficit Deadlift

Metcon
C. TAO into TYQ, 2 Sets of:

5 Weighted Push-Ups + ME Push-Ups or 5 SB Bench Presses(heavy) + ME SB/MB Bench Presses(lighter)

Metcon
D. TAO into TYQ, 2 Sets of:

5 Weighted Pull-Ups(sup. wide grip) + ME Pull-Ups(pron. grip) or 5 Heavy Lat Pull-Downs(sup. wide grip) + ME Inverted Rows(pron. grip)


Metcon
E. Teams of 2, AMRAP 7:

2 Lateral Burpees over the partner, then switch

Performance

Metcon
For time:

50m Broad Jumps
* Walking Lunges
* Deadlifts @ BW
* Box Jumps
* Air Squats

*Count # of broad jumps to cover 50m distance. That # equals the amount of repetitions performed for every other movement in the workout.