BARBELL
1) Barbell Warm-up (coaches choice)
2) Deficit Deadlift – with a 4″ deficit (standing on a 45# plate(s)) do 5-7 warm up sets then 1×5 @ 70%

BODY-WEIGHT ONLY
RX / For time / 30 cap
Run 800m
-then
15 Rounds of:
5 Air Squats
3 Push-ups
-then
Run 600m
-then
10 Rounds of:
5 Air Squats
3 Push-ups
-then
Run 400m
-then
5 Rounds of:
5 Air Squats
3 Push-ups
____________

RX+ / For time / 30 cap
Strict Push-ups

WOD
AMRAP 30
10 Hang Power Clean 115/80 | 95/65 ||  RX+ 135/95 | 115/80
20 WBS
30 Single-unders | RX+ Double-unders