Warmup: Roll, Row, PNF, D2E+F, Passthroughs, DROM

Strength/Skill: Deadlift – warmup to 80% of 1RM THEN 3, 3, 3, 3, 3 of Deadlift at 80% of 1RM

Metcon: ‘Diane’ 21-15-9 of Deadlift (225/135), HSPU

Finisher: 3 X ME of least favorite gymnastics movement (I.e. Pull-ups, t2b, muscle ups)