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