Deadlifts!

Weightlifting

Take 10 minutes to build to…

Deadlift x 2 reps @ 95% of 1-RM

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):

Speed Deadlift x 2 reps @ 80%

Metcon

Every 5 minutes, for 15 minutes (3 sets) for times:

400 Meter Run

20 Dumbbell Box Step-Ups (50/35 lb DBs 20 in)