STRENGTH – Deadlifts 5-5-5-5
Work at 75% of 1 rep max.
Complete 15 strict toes to bar or knee ups between sets.
METCON – AMRAP in 9 Minutes:
Ascending Ladder by 3s (3,6,9…)
Sprint 100 meters between rounds
Rest 2 Minutes
Descending ladder by 3s pickup up where you left off in the first AMRAP.