Warm-up

3 x 8 RDL

3 x 8 Powell Raise

Then>..
3 minute AMRAP
20 Double unders
5 Pullups
10 Speed Kettle bell swings

Strength

Back Squat-Find a 1 RM- you only have 3 lifts to get the max. Warm up to the weight you want to start at, then go for it. Be selective on your weights because you only have 3 attempts

Skill Work

Pullup technique-This is instructional for pull-ups.  If you have Pullups you are doing weighted pull-ups.

Benchmark Metcon

Max effort 1000m row for time

 

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