Burner Like a Stove Top

Mobility/General warm-up

Warm Up Push Press/Deadlift/Back Squat

METCON/STRENGTH –

Burpee + Back-squat ladder

Rest 3 minutes

Burpee + shoulder to overhead ladder

Rest 3 minutes

Burpee + Deadlift ladder
For the ladder pattern, perform 1 rep of back squat/shoulder to overhead/deadlift the first minute, 2 reps the second minute, 3 reps the third minute, continuing as long as you are able.  Each minute will start with 3 burpees. Use as many sets each minute as needed.  

Level 1 – Back Squat 185/135, STOH 115/85, DL – 245/165

Level 2 – Back Squat 155/105, STOH 95/65, DL – 205/145

Level 3 – Back Squat 115/85, STOH 75/55, DL – 185/135

Level 4 – Goblet Squats, DB Shoulder to Overhead, KB Deadlifts