FCF #544 Warm-Up 3 Steady Rounds 250m Row 10 Good Mornings 10 KB Windmills 10 KB Swings 10 Dynamic Samson Lunge Steps Strength Deadlift 5×5@80% of 3RM 0:00/2:30/5:00/7:30/10:00 Conditioning (CAP 18) 5 Rounds 7 C2B 10 STOH 135/95 400m Row