Today we are going to deadlift off 2'' risers (45 lb plates). The 45's will go on either side of the bar so it elevates the bar closer to the knees. This will allow us to go a bit heavier. Make sure you record in your comments that you did this off 2'' risers so you know in your future.
A: Deadlift (Build to a 2RM off 2'' risers in 5 sets)
Every 2:30 x 5 Sets (12.5 Minutes) Build to a 2RM over the couse of the 5 Sets
B: Single leg lateral step down and up (4 x 10 reps/side, Rest 1 Minute; 30X1 Tempo)
This is an all out sprint. The goal is to have this total thing done each time in less than 3 minutes. Try to sprint the row and see how you can hold up on the wallballs. Make sure you pick a wallball that you can reach full depth and hit your target!
Metcon (2 Rounds for time)
Every 8 Minutes x 2 Sets - AFAP: 30 Calorie Row 30 Wall Ball Shots (20/14) (30/20)