Deficit Deadlift (5 x 5 @ 60%)
Deadlift is completed just like a normal deadlift, but on a 3-inch riser.

We should be a little more accustomed to this movement, so do all 5 sets of 5 at 60% 1RM Deadlift
Front Squat (Build to a heavy 5-rep in 15 min)
Metcon (AMRAP – Reps)
20 min AMRAP
Teams of 3:
20 Synchro Toes to Bar
25 Synchro Bar-Facing Burpees
30 Goblet Squats – 55/35
– 70/55 Cal Assault bike (share the load) at the top of every 5 minutes, starting at zero (so start with it)

When scoring, include any calories accumulated at part of your reps score