A)
3 sets:
400m run
1 minute rest

B)
Dead lift
4×4 @ 70%
1×2 @ 80%
1×8+ @ 70%
1×2 @ 90%

*No hook or switch grip

C)
“Blood in the water”
12 Minute AMRAP
200 Double under buy in:
with the remaining time compete amrap of:
15 Chest to bar pull ups
12 Calories on Assault bike
9 Power cleans (185/123)