STRENGTH

Pendlay row-5RM

5 sets x 5 reps

add weight every set, try to find your heaviest 5 reps of the day.

Rest 2 min between sets.

METCON-FOR TIME

From 00-04 MIN:
Run 800/600 m

04-06 MIN: REST

06-18 MIN:

3 rounds of:
18 Deadlift 90/60 KG
6 Burpee
18 American KB swings 24/16 kg

staright into-

Run 400/300 m