BARBELL
1) Barbell Warm up
2) Deficit Deadlift – 1×5 @ 72.5% – with a 4″ deficit (standing on a 45# plate(s)) do 5-7 warm up sets then 1×5 @ specified percentage of your 1 Rep Max Deadlift.

BODY-WEIGHT ONLY
For time / 30 cap / Any order
Run 800m
100 Air Squats
Row 1000m
100 Hand Release Push-ups
Bike 50 cals

WOD
For time / Grace
30 Clean and Jerk, 135/95