Weightlifting

Deadlift *Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 75-80%
Rest as needed

Metcon

Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24″/20″ – step down)
10 Pull-Ups
10 Alternating Reverse Lunges (50/35 lb DBs)