Focus #1: 4 Minute Tabata of Hollow Rocks (Not scored so maintain form and tight core)

Focus #2: Warm up to 80% 1RM Deadlift then:

5 Rounds of

•   1 <a href='/journal/movements/14'>Deadlift</a> @ 80%
  

•   3 Wgt Dead hang pull ups
  

•   1 Minute Rest
  

***Maintain DL weight but try to increase pull resistance

Metcon: 8 Minute AMRAP of

•   100m Bumper Plate Farmers Carry (L3 45/25, L2 35/15. L1 25/10)
  

•   100m Backward <a href='/journal/movements/1280'>Run</a>
  

•   100m Forward <a href='/journal/movements/1280'>Run</a>
  

Carry bumpers anyway you like, fingers gripping top, in the middle, or at the bottom but hold by your side. Recommended wgt is PER hand (Each 100m is 1 rep in last round)

Score = Heaviest completed DH Pull Up for 3 / Rounds + Reps