Weightlifting
Three Sets of:
Deadlift (6-8 reps @ 2011)
Rest 90 Seconds
Ring Dips (Max Reps)
Rest 90 seconds
–
Metcon
Three rounds for time of:
500 Meter Row
15 Push-ups
10 Kettlebell Swings (32/24 kg)
500 Meter Row
15 Push-ups
10 Kettlebell Swings (32/24 kg)