Deadlifts!

Weightlifting

Four sets of:

Deadlift x 5 reps @ 70% of 1-RM Deadlift

(open your hands and reset at the bottom of every rep)

Rest as needed

Metcon

For time:

1000 Meter Row

30 Power Cleans (135/95 lbs)

15 Bar Muscle-Ups

*Substitution for PC = Dumbbell Power Cleans