Warm-up

3 Rounds

30 Second Plank Hold

15 Good Mornings

10 Deadlifts w/empty Bar

5 GHD’s

Strength

Deadlift

EMOM 10

5 Deadlifts @ 80%

30 Double Unders

Metcon

For time:

21 Front Squats, 135/95 lbs

21 Kettlebell Swings, 70/53 lbs

Run 400 m

15 Front Squats, 135/95 lbs

15 Kettlebell Swings, 70/53 lbs

Run 400 m

9 Front Squats, 135/95 lbs

9 Kettlebell Swings, 70/53 lbs

Run 400 m