“Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.”
Primer:
3 Rounds – 5 Inch Worms | 10 Spider Man and Reach | 20s Glute Bridges | 40s Front Plank
3 Rounds 7 Tempo Stiff Legged Double KB Deadlifts | 7 Seated Box Jumps | 30s Squat Hold
Strength: Deadlifts
15 Minutes to Build to a Heavy Set of 3
WOD: Marston – AMRAP 20
1 Deadlift @ 405 / 285
10 Toes to Bar
15 Bar Facing Burpees
Performance: DL @ 335/245 | 10 T2b | 15 Bar Facing Burpees
Fitness: DL @ 245/165 | 10 T2B Attempts | 15 Bar Facing Burpees
Fit Light: Something heavy and challenging, that you move well for the entire workout | Knees to Chest | 15 Bar Facing Burrpees
Bonus:
1 Front Squat EMOM x 9 : 1 @ 78%, 81% 84% | 81%, 84%, 87% | 84%, 87%, 90%
Row Conditioning: 300/275M Row Every 90s x 10 Rounds