Three Ships Collective – Functional Fitness
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift*
*Not 3RM Deadlift…heavy but doable without any major compromise in mechanics! This should be heavier than the weight you choose for the workout. Try to build to this weight in less than 21 total reps.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
7 Burpee Over Bar
3 Deadlift (255/175)|(185/135)*
*Every round add (2) More DL. 3-5-7-9 and so on…until the end of the AMRAP.
Warm-up (No Measure)
NOT FOR TIME
30 Strict Pull-ups*
*Any variation for grip and width! Every 10 reps, accumulate 1:30 in a Hollow Hold.