STRENGTH
RX
Sumo deadlift
3 x 12 reps
90-120 sec rest
Scaled
KB deadlift
3 x 12 reps
90-120 sec rest
METCON
RX
3 Rounds for time:
15 Burpees
10 Power cleans 60/40kg
5 Bar muscle ups
Target: 7-8 min
Time cap: 12 min
RX+
3 Rounds for time:
12 Burpees
10 Hang power cleans
3 Jumping bar muscle ups
Scaled
3 Rounds for time:
15 Burpees
10 Power cleans 70/50kg
5 Bar muscle ups