Deadlifts and Double-Unders!

Metcon

Every 6 minutes, for 30 minutes (5 sets) for times:

500 Meter Row

15 Deadlifts (225/155 lbs)

50 Double-Unders

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

Accessory

OPTIONAL Midline Accessory Work

Two Sets of:

Pallof Press x 10 reps @1111 (right side)

Pallof Rotations x 10 reps (right side)

Pallof Press x 10 reps @1111 (left side)

Pallof Rotations x 10 reps (left side)

Support in Rings x 30-60 seconds