A) Strength: Deadlift 8 x 2 @90% 1RM
B) Metcon sprint 50m dwn/bk (100 m total), 20 DB hpc AHAP, 20 chin ups, sprint 50/50, 15 db hpc, 15 chins, sprint 50/50, 20 db hpc, 10 chins, sprint 50/50, 5 db hpc, 5 chins, sprint 50/50
Cap: 15 minutes
Score: deadlift weight used and time/reps
B) Metcon sprint 50m dwn/bk (100 m total), 20 DB hpc AHAP, 20 chin ups, sprint 50/50, 15 db hpc, 15 chins, sprint 50/50, 20 db hpc, 10 chins, sprint 50/50, 5 db hpc, 5 chins, sprint 50/50
Cap: 15 minutes
Score: deadlift weight used and time/reps
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