METCON
0:00 – 9:00
21-15-9
Deadlift
Pushup (rep x 2)

9:00 – 18:00
21-15-9
Bar Facing Burpee
Pullup

18:00 – 27:00
21-15-9
Deadlift
Pullup

Fx: 135/95, Kneeling Pushup, J-hook row
P: 185/125, C2B
O: 225/155, C2B

Stimulus: Grunt/Capacity

* If the athlete finishes the workout before the time range, they get to rest. If they don’t finish, then they go directly to the next part with no rest
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