Warm Up
10 sit ups
10 push ups
5 samson stretch
20s v-sit hold
3 rounds

 

 
Skill / Strength
DEADLIFT 1RM
1 RM Deadlift
Go through deadlift technique, slowly build up to 1RM

 

 

Metcon
CF.15.12.09
In Partner, one works one rests AMRAP in:
1-3 minutes Wallballs
3-6 minutes KB snatches
6-9 minutes Partner squats
9-12 minutes TTB/v-sits
12-15 Burpees (I go you go)