Deadlifts!

Weightlifting

Six sets of:

Deadlift

*Set 1 – 6 reps – 75% 

*Set 2 – 4 reps – 80%

*Set 3 – 2 reps – 85% 

*Set 4 – 6 reps – 80%

*Set 5 – 4 reps – 85%

*Set 6 – 2 reps – 90% 

Rest 2 minutes between sets.

Metcon

Three rounds for time of:

10 Dumbbell Renegade Rows (50/35 lbs) (Left Row + Push Up + Right Row + Push up=1)

40 Kettlebell Swings (24/16 kg)