Friday the 21st

I.
3 Rounds (NFT)
Run 100m
10 Light RDLs
10 Squats

II.
Back Squat 4×4 @70-80%

III.
AMRAP (15)
Run 200m
10 Deadlifts 185/135#
10  Burpees

IV.
3 Rounds
Row 20 Calories
2 Rope Climbs
Rest 60s

V.
3 Rounds (NFT)
10 Hip Extensions
06 Alt. TGU
35s OH BB Hold (light)

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Filed under 3 Rounds, accessory work, amrap, Power Lifting, strength & conditioning, WOD

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