MetCon:

8 Rounds For Time:

5 Deadlift

10 Single DB Box Step-ups

15 Pull-ups

*Pace Goal: 14:00-16:00

Beginner: 10 Double KB Deadlift, 10 Box Step-ups, 10 Ring Rows

Intermediate: 275/185, 35/20, 20/16”, Jumping/Banded Pull-ups

Advanced: 315/225, 50/35, 24/20”

Sport: 365/255, 70/50, 24/20”, chest to bar

Auxiliary Strength:

40 Barbell Rollouts

*break up as needed