Warm Up
2 rounds
1 min cardio
1 min jump rope
10+10 Single leg RDL
10+10 single arm row
10 good mornings
10 scapula pull ups
:40 Plank Hold

Strenght
Deadlift 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes

Metcon
Teams of 2
For time
 120-100-80-60-40 OR (80/70/60/50/40 seconds on jump rope)
Double Unders (each)
40-32-24-18-12
C2B PULL UPS / KIPPING PULL UPS / HARDENED RING ROW
*DU's are done together, PULL UPS are split between the two partners .
TIME CAP 20 MINUTES