warm up
1 min jumping jacks
30 sec on 30 sec off mountain climbers x 3set
1 min dead hang
empty bar
10 deadlifts
load weight as form allows or 225/135-155
metcon
*12 cal row or assault between each set and to start
21-18-15-12-9-6-3
deadlifts
wall ball shots
*rest as rower or assault bikes open up
cooldown
3x
1 min scorpion kicks
1 min sledge hammer hits
1 min med ball situps