A) Strength
1) Back Squat w. 1 count pause: 3/5 x 3 @80%, every 90s.
2) Touch n Go Deadlift: Build to Metcon weight in 3 x 3. Rest 60s.

B) “Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees

L3: (185, 125)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

9:00 Cap

D) EXTRA CREDIT
Double Leg Banded Leg Curls Tabata:
8 x 20s work/10s rest.

Barbell Club meets at 6:30