Weightlifting

Four sets of:

Barbell Hip Thrusts x 6 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Rest 90 seconds

Metcon

For time:

21 Deadlifts (205/145 lbs)

500 Meter Row

15 Deadlifts

500 Meter Row

9 Deadlifts

500 Meter Row