Warm-up:
3 rounds:
10 cal bike/row
10 pushup to downdog
10 barbell good mornings
Strength/skill::
5 x 5 Deadlift – start @ 70%, work up
Conditioning:
20 min AMRAP:
20 Burpee Box jumps (24/20")
40/30 cal row/bike
80 double unders (160 singles)