Warm Up
Mobilize shoulders and Hips

3 rounds
1 lap run
30s Hollow Hold
15 Russian KB swings 16/12

Demonstration
5 minutes
Demonstration and Flow of the deadlifts
Strength
DEADLIFT
Every 90s

Deadlifts @ 60%
10 reps x 4 sets

*Controlled reps, 1s up, 1s pause, 2s down

Metcon
CF.18.10.15
Every 3 minutes x 4 rounds

50 Double unders (50 mountain climbers)
25 Wallballs
5 Burpees

*Rest in remaining time.