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