Warm Up: 400 meter Run

10 Each Way 3-Way SPT

10 Squat Press Outs @light KB

60 Second Dead Hang

2 Rounds Of:

45 second Front Rack Stretch on Box

15 Empty Bar Deadlift @20/15/7kg

Strength: 30 minutes to complete:

A: Front Squat 3X3 @80%1RM.

B: Deadlift 3X3 @80%1RM.

*Warm up and build to 80%1RM in both movements and then work across 3X3. This is meant to be a heavy day work for quality!

WOD: 6 minutes AMRAP Of:

10 TTB

5 Deadlift @140/90kg

10 HR Push Ups