Strength

1) Every 30 seconds for 5:00 (22 total reps): 2 Deadlift, 100kg

2a) Kettlebell pushup with plat: 1x8, 2x5 15kg, 2x3 20kg 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 1X8 @ 5kg, 2X5 @ 12kg, 2X3 @ 15kg – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Metcon

AMRAP 15'

Push press 15kg 48 reps
Run 200m