3 Deadlifts, 80% 1RM

* Every 2 mins for 10 mins.

If athletes are new or missed, then use a lightweight that feels good and looks good.

Make sure athletes focus on a deep stomach breath before every lift.

Deadlift is always a scary lift to go heavy on, so please ensure athletes are cautious of form.

5 rounds, each round for time, of:

8 Shuttle Runs, 50 ft

12 Front Squats, 135/95 lbs

* Go every 2:30 mins.

Target time each set: sub 1:30
Time cap each set: 2 minutes

Stimulus is moderate intensity across the metcon. Athletes should apply a pace to each run that will allow them to work efficiently on the barbell. Going too hard on the run will cause athletes to fall behind when getting to the barbell.

Use the first set as a tester, adapt, and challenge athletes to stay consistent to slightly faster set times. Get right to work on the bar; donโ€™t look at it!