Warm-up:
3×5 Strict Pull-up
3×8 BO Row
3×8 Romanian DL
Ramp-up to 85% Deadlift
Skill/Strength
Deadlift
7×1 @ 85% – EMOM
MetCon:
3×3 min rounds
3 min rest between
RX
175 m. Run
5 Pull-up
Max rep Box Jump 20/16
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Fitness/Recovery
175 m. Run
5 Body Row
Max rep Step-up 20/16