Strength

In 15 minutes work up to 5 RM deadlift

~Rest 3 min~

1 set – As many reps as possible @ 70% of your 5 RM deadlift

~Rest 3 min~

2 x 10 reps barbell row

WOD

2 rounds of:

Tabata Toes to Bar
Tabata Air Squats
Tabata Push-ups
Run 800m

Tabata = For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

*Competitor: As prescribed
*Established: Knees to elbow
*Recruit: Knees to chest

Post loads, tabata scores and 800m sprint times to comments.