Deadlift 4×6

All reps at moderate weight. Superset with HSPU

Deadlift for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps

HSPU 4 x M.E.

4 max effort sets of HSPU, or skill practice

– 20 seconds rest between sets
– RX+: strict HSPU
– Score is total reps

Metcon

4 rounds:

45 seconds of KB swings (53/35)
15 seconds rest
45 seconds of burpees
15 seconds rest
45 seconds of push press (95/65)
15 seconds of rest
45 seconds of assault bike/row
15 second rest