Tuesday WOD:

 Warm-up

Run 200m
10 Russian KB Swings
10 Goblet Squats
10 Press Ups
Run 200m
10 KB Deadlifts
5 Pull Ups
10 Scorpions
*group stretch to follow

Weightlifting

Back Squat 5-5-5-5-5
*You choose the weight
*Increase weight in each set if possible
*Log in last set of 5 reps

Metcon

Metcon (AMRAP - Reps)1 Minute Max Effort Per Station (3 Rounds)
1-Chest to Bar
2-KB Swings (53/35)
3-Goblet Squats (53/35)
4-Deadlifts (155/105)Go thru all movements, rest one minute...repeat for 3 rounds