Deadlifts!

Weightlifting

Every 3 minutes, for 18 minutes (6 sets):

Deadlift

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 2 reps

During your rest between sets, use your time to work on mobility

Metcon

Three rounds for time of:

20 Pull-Ups

40 Kettlebell Swings (24/16 kg)