Metcon
16 min AMRAP
30’ handstand walk
9 toes to bar
300m run
Target score : 5 + rounds
Advanced: 7 + rounds
Finisher
7-6-5-4-3
1-3” deficit tempo deadlift
Aim for 3-4 seconds per lift with a 3-4 sec negative. Start @60% and work up. ( prioritise technique) hips below shoulders with a flat back !
