Strength:
Deficit Deadlift (standing on 20kg plate)
1sec up, 3sec down tempo
NO touch and go!
5-5-5
Metcon:
In Pairs for time:
100 Dumbbell Snatches (#25/15)
85 Knees-to-elbows
70 DB Overhead lunges
55 Box Jumps
40 Cal Row
25 Synchronized Burpees
10 Rope Climbs
*Only 1 works at a time except for the burpees