A) STRENGTH
1) Barbell Glute Bridges:
3/4 x 6-8. Rest 90s.
– Choose one weight and use for all sets.

2) Touch n Go Deadlift: Build to Metcon weight in 3-4 sets. Rest 60s.

B) ”Timebomb”
In 12:00
50 Wall balls (20, 14)
40 Lateral Burpees over the Bar
30 Deadlifts (275, 185)
Remaining time AMRAP: Wallballs

Rx+: (315, 205)
L3: (225, 155)
L2: (14, 10) (165, 115)
L1: (10, 8) (135, 95)
*Score = total wall balls completed

C) EXTRA CREDIT
Double Leg Banded Hamstring Curls: 2 x 50. Rest 90s.