Warm up - 3 min jog + leg swings + calf/ankle stair stretch + squat hold/spiderman stretch, 3 x 50yd strides, warm up to sled weight and roll into workout building as you go!
8 Rounds
400m Run @5k pace
8 Deadlift #225/185
400m Recovery Row
PM Session
Warm up - couch stretch, twisted cross stretch, spiderman stretch, 20 shoulder rolls, 10 single arm DB press (5 each arm), 20 air squats (w/hip circle), 2 rounds of: 3 strict chin ups (w/4-5 second eccentric)
12-9-6
Stone from ground to chest #185
3-2-1
Rope Climbs
Push Jerk
5 x 5 reps @ 70-75% (Of 1RM power clean)
*All sets at the same weight