Remember when our gym used to look like this? CrossFit Golden has come so far in the last 6-8 months!!

 

Strength

Deadlift (Set of 15 reps)
Deadlift (Set of 10 reps)
Deadlift (Set of 5 reps)
Ring Push-Ups (Follow each deadlift set w Max Reps)

DLs, then Ring Push-Ups.
Each time DL reps go down, weight should go up.

Please ensure proper form on lifting!

Conditioning

Three rounds for time:
250m Row
Power Clean x 10 reps (135lbs/95lbs)
Pull-Ups x 15 reps