Quick warmup
1 min burpees
50ft lunge with lizard
50 ft walk out
1 min scorpion kick
Set up weight for deadlifts
Metcon
4-5x
Deadlift 155/105 -15
Row/assault -18 cal
Burpee box jumps -12
-rest as rower or bike opens up
Cooldown
4x
10 strict pull-ups
30 hollow rocs