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