Mobilize, then:
Warm-Up Prep
Two rounds at increasing effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
10 Bar Facing Burpees (use the barbell for your deadlift)
6 Toes to Bar OR Rings
2 Wall Walks
A.
Three sets
6 Deadlifts to the knee + 6 Dimmels @ 60% of 1-RM Deadlift
rest as needed
B.
35-49:
Three sets for times of:
30/25 Calorie Ski-Erg or Row
10 Bar Muscle-Ups
10 Deadlifts (135/95 lbs)
8 Hang Cleans
6 Shoulder To Overhead
30/25 Calorie Bike Erg or Assault Bike
Rest 3 minutes