Deadlift (1 Rep Max)
Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt.2 7×2 @ 70% of 1RM
Opt. 3 Snatch opt. 1 or 2
Metcon (Time)
Every 4:00 mins x3
3 Rounds:
5 Burpees/Bar-Facing
10 Goblet Squats/ Barbell Squats

Rx Challenging Dumbbell weight
Rx+ 95/65

This is a 12 min workout. It is a work to rest style workout. Every 4 mins you will perform 3 rounds of the above mentioned movements. You will try to complete them as quick as you can so you can rest the remainder of the 4 mins and recover before starting the next 4 mins. This workout will be scored as timed. You will score your final time you complete your last round of burpees and squats.