Warm-up: 10 Minutes

• 2 Rounds
  • 15 Calorie Row
  • 10 Tempo Push Ups
  • 0 Single Leg KB Deadlifts (each leg)
  • 10 Step Ups

Strength/Metcon: Double Double

• 5 rounds for time of:
  • Row, 250 m
  • 5 Bench Press, 75% 1RM
  • Rest 1 min

You could also waterfall on the rower with a partner in order to get you rest or just rest 1:00. Rest 10 mins before part 2…

Part II

• 15-12-9-6-3 reps, for time of:
  • Deadlift, 315/205 lbs
  • Box Jump Over, 24/20 in

Scaling Options: Scale the deadlift weight so that you keep these no more than 2 sets.