Warm-up:
Run 1 mile or Row 2k
Strength:
Box Squat
6×3 @ 80%+
Met-Con:
RX
4 Rounds:
21 Sumo Deadlift High Pull 95/65lbs
3 Rope Climbs
Run 400m
Scaled
4 Rounds:
21 Sumo Deadlift High Pulls 75/55
9 CTB Pull-ups
Run 400m
LITE
4 Rounds:
21 Sumo Deadlift High Pulls (use KB)
15 Ring Rows
Run 400m
Sidework:
5 Rounds:
Row 1500/1250m
Rest 3:00
