• Warm-Up
  • Row 500m
  • Animal Walks
  • 2 Rounds
  • 10 Good Mornings
  • 15 Air Squats

  • Strength
  • Deadlift 5×2 @80% of 3rm 
  • Then
  • 2×7 @65% of 3rm
    000,130,300,430,600,830,1100

  • Conditioning 
  • For Time (9 min cap)
    60 DB Snatch 50/35
    40 Burpees Plate Jump
  • 20/15 Cal Bike