Strength

1 Max Set of Strict Pull-ups
Scale to aim for 5+ reps

THEN

5 x 4 Dead Stop Deadlifts @ 60% of 1RM
5 x 4 Touch and Go Deadlifts @ 65%

Work

For Time:
1500m Row
1200m Run

Rest 3 Minutes

1000m Row
800m Run

Rest 3 Minutes

500m Row
400m Run

Home/Outdoor

6 Minutes Any Machine / 1km Run
30 Burpees

Rest 3 minutes

4 Minutes Any Machine / 600m Run
20 Burpees

Rest 3 Minutes

2 Minutes Any Machine / 400m Run
10 Burpees