Friday, Feb 9

Strength 

Alternating OTM for 14 minutes 

O - Thruster - build up to a heavy 3, from the floor. 

E - 1-5 reps of a nonfatiguing Ring m-up or a low ring variation 

Metcon

AMRAP 10 

4 Deadlifts 205/275 

8 Toes to bar 

12 lateral burpees over the bar 

Strength 

Clean Deadlifts build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%) 

Dragon Flag 3-5 x 3-5