Warm-up
400m Run
500m Row
1000m Assault bike
Strength:
3 Rounds
Warm-up
30 Second Plank Hold
15 Good Mornings
10 Deadlifts w/empty Bar
5 GHD’s
Strength:
Deadlift + HSPU
(5+5) x 5
Heavy load on Deadlift
Metcon:
Individual Mash
30 Snatches 135/95
30 Pull-ups