Weightlifting

Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 20 seconds

Unbroken Kettlebell Swings x 20 reps

Rest 2 minutes

Metcon

For time:

Row 1000 Meters

immediately followed by…

Three rounds of:

10 Thrusters (115/75 lbs)

20 Pull-Ups

immediately followed by…

Run 400 Meters

Time Cap = 15 Minutes