Warm Up: 10 Minutes

Strength/Skill: 20 Minutes (Every 2 to 3 minutes)

7 rounds  Not for time (maintain good form) 

6 x Deadlift (work up to a heavy set – should be touch and go)

Metcon: 10 Rounds for time:   (time cap at 20 Minutes)

5 x Pull Ups

10 x Push Ups

15 x Air Squats