Strength
Spend 8 min to find Heavy Single Thruster
then,
3 sets of 2 Deadlift @75-80% 1RM
Metcon
3 rounds for time:
200m Row
20 Kb Swings (53/35#)
10 Ring Dips
Rest 2 min
Spend 8 min to find Heavy Single Thruster
then,
3 sets of 2 Deadlift @75-80% 1RM
3 rounds for time:
200m Row
20 Kb Swings (53/35#)
10 Ring Dips
Rest 2 min