Fitness / Performance:
A. Deadlift Cluster 1.1.1 x 5 working sets. Building to max
A2. 100m shuttle sprint ; rest 2-3 min
B. @110%
10 max effort rower pulls (after 3 pulls to kick start Rower)
10/7 cal Bike
10 slam ball up and over box (50/30) over 20″
30 double unders
Rest 3:30 x 4-5 rds
Post class
C. Tabata hollow rocks