Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
Deadlift
Every 30 sec for 7 min
2 Deads @ 75%-80%
Part 2 – Conditioning:
“Spyro Gyro”
Performance:
AMRAP 10
5 BXJ 24/20
5 TTB
EMOM Ladder
1-2-3-4-5-6…
Deads 225/155
**Begin WOD with 1 dead
Fitness:
AMRAP 10
5 BXJ
5 TTB Progression
EMOM Ladder
1-2-3-4-5-6…
Deads RPE 7
**Begin WOD with 1 dead
