- WARMUP
- Row 1000m
- 2 Rounds
- 15 Good Mornings
- 50’ Ostrich Walk
- 5 Strict Pullups
- 10 Kip Swings
- METCON (CAP 35)
- Running Clock
- 10 mins to find a 1RM Deadlift
- **Newer Athletes will find a heavy 5 rep for the day (focus on proper mechanics)**
- At 15 mins
- 1 Round
- 21 Deadlifts 185/125
- 21 Pull-ups
- Right into
- 2 Rounds
- 15 Deadlifts 185/125
- 15 C2B
- Right into
- 3 Rounds
- 9 Deadlifts 185/125
- 9 Bar Muscle Ups (Or 9 C2B)