Warm Up:

500m Row

2 rounds for quality:

10 Good Mornings

10 Empty Bar Deadlifts

High knees 25 ft

Butt kickers 25 ft

Strength:

Deadlift

1 set of 21 at 100% of your 1 rep clean

1 set of 15 at 120% of your 1 rep clean

1 set of 9 at 150% of your 1 rep clean

(rest as needed between sets)

Metcon:

AMRAP 12 mins of:

36 Double Unders

12 Sumo deadlift hi-pull, 95/65 lbs

12 Dumbbell Push Press, 50/35 lbs