DEADLIFT AND PRESS

Work up to a new 1RM on the Press...then hit the heavy metcon fast and intense!

DYNAMIC WARM UP
Row 500m
Mobility
2X: 10 sec ring hold, 10 sec hand stand, 10 Abmat Situps

STRENGTH WOD
Press
1 – 1 – 1 – 1 – 1 – 1 – 1

Beginners Do: 5-5-5-5-5

METCON WOD
AMRAP in 9 minutes of:

• 7 Deadlifts (225#/155#)
• 14 Kipping Pullups
• 21 Double Unders

Scaling Options:
No Kip? Sub jumping pullups @ 2x/reps.
No Doubles? Sub 30 tuck jumps per round.