Warm Up:
Warmy
Suicide
10 barbell rows
10 K2E push ups
Down side step, back karaoke
Down hamstring stretch, back lunge twist
5 burpee broad jumps
Weightlifting:
Deadlift – 3@60%, 2@70%, 2@80%, 1@90%
12 minute time cap
Xfir WOD:
15-12-9-6-3 reps for time of:
Power cleans (135/95)
Box jumps (20″/24″ starting height, add 1 raiser each round)
Front squats (135/95)
Burpees
**one partner working at a time**
Pull up
16,10,9,9,8
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