Weightlifting

Every 3 minutes, for 18 minutes (6 sets):

Deadlift

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps – Heavier than your first set of 6

*Set 5 – 4 – Heavier than your first set of 4

*Set 6 – 2 reps– Heavier than your first set of 2 

Metcon

Three rounds for time of:

20 Pull-Ups

40 Kettlebell Swings (24/16 kg)