Warm-up

Strength:

Every 2min x 8min

10 Dumbbell Front Rack Reverse Lunges + Farmer’s Carry + 10 Dumbbell Deadlifts

Conditioning:

Against a 3-minute clock, perform as many reps as possible of:
400/320 Meter Row
10 Deadlifts (225/155lbs)
Max Chest to Bar Pull-Ups in the remaining time.
Rest 3 minutes between sets and repeat for a total of THREE sets.

*Second option with lower weight and jumping C2B. No “Rx” on this option, so pick a deadlift weight that works for you. Make the chest to bar difficult. You can also try strict, chest to bar rack rows. (no kipping)