Last week with A and B for this block:

3 Rounds: (Progress weight from last week if possible)

A1.Single Leg RDL with w/ DB

10-12 Per Side; rest :30

A2. Front Rack Reverse Lunge,

10-12 Per Side; rest :

B. Tempo Deadlift 31X1; perfect positions and technique

3 sets of 4-6 reps; moderate to heavy weight; rest 1-2 mins

* for beginners scale to rack pull, same tempo

MetCon:

4 RFT:

6 Hang Power Clean 115/75

12 DB Box Step Ups 50/35 24/20

50 Double Unders

rest 1 min