Weightlifting

Three sets of:

Sumo Deadlift x 8 reps @ 21X1

Rest 60 seconds

Weighted Pull-Up x 4 reps @ 21X0

Rest 60 seconds

Front-Leaning Rest on Rings x 45-60 seconds

Rest 60 seconds

Metcon

Three sets of:

100 Double Unders

100-Foot Walking Lunges with Farmer’s Hold (24/16 kg)

Rest 2 minutes