3 sets of TnG deadlifts @4021 tempo

10-12 reps per set

*rest 90sec b/w sets

*choose a load you can maintain proper form/core stability with

*If you cannot maintain the tempo, stop this portion of the WOD.


At 85% effort (a pace you can sustain)

 10min AMRAP:

-15 burpees

-25 double unders

-200m run

 rest 5min

 10min AMRAP

-7 goblet squats

-7 box jumps (24/20)

-7 kb swings


1. the goal is the same pace per round the whole time

2. use a kb you can manage unbroken, sustainable sets throughout