Buy In: Deadlift prep: 10 reps- bridges, side-lying bridges, supermans, ghd situps, hip thrusters on bench (unweighted).
Deadlift: 2X5@65%,2x3@75%,1xMax reps@85%
then for time complete:
15-12-9 Reps of Thrusters 75/115, Chest to Bar Pullups
Row 500 meters. Let me spell this out: finish the couplet and then move to the rower and row 500 meters. There is only a single bout of rowing. Your total time is the score.