Deadlift…….✔️ Admire bicep………✔️ 💪🏼 @yesitsreyr 💪🏼 #boomboxnorth #deadlift #mirin #engagethebiceps

A post shared by Boombox CrossFit North (@boomboxcrossfit_nrth) on Jan 17, 2017 at 6:50am PST

I: Metcon

For time:
21 overhead squats 75/55
30 double unders
15 overhead squats 75/55
40 double unders
9 overhead squats 75/55
50 double unders
Rest as needed then;

Strength

Back Squat (On a 12:00 clock, quickly work up to a 5RM)
Rest 3:00 then;

II: Metcon

15-12-9-6-3
KB swing 70/54
Burpee ball slam