-Warm Up-

2 rounds

 

10 bootstraps

10 inchworm

20 shoulder taps

10 straight leg swings ( each leg )

10 hollow rocks

10 arch rocks

10 beat swings

 

-Strength-

 

Weighted strict pull-ups

 

3-3-3-3-3

 

-WOD-

 

AmRaP 4

3 rounds

12 deadlifts 185/125

9 burpees

 

Remaining time max pull-ups

 

Rest 4

 

AmRaP 4

3 rounds

9 deadlifts 225/135

6 burpees

 

Remaining time max C2B

 

Rest 4

 

AmRaP 4

3 rounds

6 deadlifts 275/185

3 burpees

 

Remaining time max bar muscle ups