Warm Up
Run to top of building x2
Skip with arms x2
Sumo side squat
inchworm 1/2
Good morning with bar x15
KB swings x15

DEADLIFT technique.

 
Strength
DEADLIFT 70%
Build up to Heavy single then 5×5 @ 70% of single.

 

Metcon
CF.15.11.13
TABATTA: 20:10
Pull ups
KB/DB Thrusters
Alternate exercises.