Deadlifts!

Weightlifting

Take 10 minutes to build to…

Deadlift x 3 reps @ 85% of 1-RM

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):

Speed Deadlift x 3 reps @ 75%

Metcon

Five rounds for time of:

24 Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)