1. Warm-up
Move Steady Through
Run 400m
30 Light RDLs
Run 400m
2. Met-Con
AMRAP 20 Minutes
Run 200m
15 Deadlifts 185/135lbs
10 Bar Facing Burpees
R: 7+200m
DL 15,15,8-7,8-7,8-7,10-5,10-5
3. Lift
Back Squat 4×4 @70-80%
205,225,225,225
4. Gymnastics
3 Rounds
Bike 30/20 Calories
4 Rope Climbs
Rest 2:00
2:24, 3:03, 3:14
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