Michael Rowley is back!

Crossfit:

Warmup:

500 m row or run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 slam ball squats

10 ball slams

10 slam ball pullovers

Workout warmup:

10 min to get your DL warmed up to your workout weight.

5 sets of 3, run a 150 between sets.

Workout:

On The 3:00 min for 7 rounds. (21 min)

4 Deadlift (Heavy) 70% ish.

8 Burpee Box Jumps (24/20)

150 m run

O lift:

Clean
10 rounds, on the 2 min

1 power clean + 1 hang clean + 1 hang squat clean

Start at 70% of your max power clean and add weightas you can.
Link all the lifts

Skill:

10 high box jumps

10 CTB pullups

5 rounds