Warm-up

• 2 Rounds
  • 300m Row or Ski
  • 10 Goblet Squats (light KB)
  • 5 Hip Airplane (each leg)
  • 10 Deadbugs (5 each leg)

Strength/Skill:

• Deadlift 1×8 at 45% 1RM
• Deadlift 1×6 at 60% 1RM
• Deadlift 1×4 at 70% 1RM
• Deadlift 1×2 at 80% 1RM
• Rest as needed between sets.

Try to stick with the percentages and move well.

Metcon: For time:

• Row, 500 m — then — 5 rounds of:
  • 21 Wall Balls, 20/14 lbs
  • 7 Power Cleans, 185/125 lbs

Scaling Options: Sub same distance row if you don’t have a ski erg or double the distance bike. Medball weight should be unbroken and power Cleans should be quick singles.