Deadlifts!

Weightlifting

In 10 minutes, build to:

Deadlift – 3 reps @ 75% of 1-RM Deadlift

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):

Speed Deadlift x 3 reps @ 65%

Metcon

Two sets for times of:

Row 750/600 Meters

20 Chest-to-Bar Pull-Ups

40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio