Wednesday 062216

Warm Up
Row 500m
45 Weighted step-ups with 30/15lbs dumbbells

Deadlift
4×2 @90% – Touch and go, no bounce
Do not drop the bar, but also use zero momentum from the previous rep. The eccentric portion should be very very controlled. The goal is to have reps 1 and 2 look exactly the same.

Metcon
AMRAP 20 minutes
Max Assault Bike calories

Work
AMRAP 5 minutes
5 Burpee box jump-overs 24/20″
7 Unbroken CTB pull-ups