Warm up: Coach’s Choice
Strength/Skill: Deadlift
6 x 6 x 6 x 6 x 6 x 6
Stimulus/Focus: Start at 55% of your 1 RM. There will be a 1-second pause 1″ off the floor on the way up. Get AHAP. Lift on a 3-minute clock.
WOD: 14 Minute AMRAP
100 Meter Run
10 Ab Mat Sit Ups
2 Ring Muscle Ups
Stimulus/Focus: This workout should be quick turnover. Push yourself to do your RMUs unbroken if possible. Find a scale that will allow you to do the same with it. Aim for six rounds.
Cool Down: Tabata Mountain Climbers