Weightlifting
Four sets of:
Deadlift (5 reps @ 70% of 1-RM Deadlift)
(open your hands and reset at the bottom of every rep)
Rest as needeed
Rest as needeed
Metcon
Three rounds for time of:
400 Meter Run
20 Toes to Bar
40 Goblet Lunges with 24/16 kg KB
400 Meter Run
20 Toes to Bar
40 Goblet Lunges with 24/16 kg KB