Warm up with Deadlift practice.
STRENGTH – Push Press
Work up to a 5 rep max. We did this recently. Try to beat your last weight. Then back the weight off 10% and do 2 more sets of 5.
METCON – 4 Rounds (4:00 work/no rest)
Run 200 meters
20 Wall Balls
10 Deadlifts (185/135)
As many abmat situps as possible in remaining time. Scale up to Toes to Bar.