3 RFQ, with an empty bar
7 Strict presses
A: Strength/Conditioning: Deadlift (21:00)
7 minutes to warm up to working weight
Every 2 minutes x 7 (14 minutes)
5 Deadlifts (255/170)
Complete each round quickly.
Rest in the remaining time.
75 Burpee Box Jump overs (new burpee standards, obvs)
Time cap: 12:00
Extra Credit: Row / Bike
Spend up to 20 minutes rowing or biking at an easy-moderate pace. Nothing crazy. Get the blood flowing and keep the pace steady and conversational.
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