Warm Up
Moblilize
Stretch
1 lap run
5 burpees
10 air squats
15 Banded good mornings
x3

 
Strength
DEADLIFT 90%
Warm up to working sets
3×3 @ 85 %
2×3 @ 90 %

 

Metcon
CF.16.01.29
3 minute AMRAP
2 Muscle-Ups/5 TTB
4 Burpee bar/ring touch
12 Kettlebell Swings, 32kg/24kg
Rest 1 minute
4 sets