Deadlift

OPTION A: Work to a heavy set of 3

3RM OR Work to a heavy set of 3

OPTION B: Work to a 3rm for the day

METCON:

groups of 2, alternate on the 2 min (NOT A TEAM WORKOUT)

2:00 on / 2:00 off for 20:00 (5 ROUNDS EACH)

10 Pull Ups (Adv: 15 Pull Ups)

15 Russian Kettlebell Swing (RX: 53/35) (Adv: 72/53)

*Max Cal Row

OPTIONAL WORK:

3 Rounds:

12 GHD Hip Ext

12 T-Bar Row

6 GHR

*Rest 2:00