Warm Up:

500m Row

3 rounds for quality:

10 kettlebell swings

10 GHD sit-ups

10 Pull-ups

then

400m run

Strength:

Deadlift

5 sets of 5 

Work to a heavy set

Metcon:

AMRAP 12: 

2 rounds of: 

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft 

16 Toes-to-bars (Knees to Elbows Scaled)

8 Dumbbell Power Cleans, 50/35 lbs 

— then —

 2 rounds of: 

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 

50 ft 

16 Bar Muscle-ups (Pull-ups Scaled)

8 Dumbbell Power Cleans, 50/35 lbs

Continue alternating between Toes-to-bars and Bar Muscle-ups every 2 rounds. *Every 5 ft interval of the 50 ft, represents 1 rep of the lunge.

Open 17.2