WOD

9-6-3-6-9

Warm-up
Warm-up
400 Meter Run/Row
3 rounds
10 Empty Bar Squats
10 Empty Bar Good Mornings

Weightlifting
Deadlift (3×12@60% of MAX)

Metcon
Metcon (Time)
9-6-3-6-9
Deadlift 225/155
Box Jumps 24/20
Bar over Burpees

Metcon Scaled
Metcon (Time)
9-6-3-6-9
Deadlift 185/135
Step Ups 24/20
Bar Over Burpees

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