Warm up
Strength
Deadlift 3 x 3 @ 90%
Metcon
For Time:
60 behind-the-neck strict press (45/35#)
Every time you break complete 10 reverse barbell curls (45/35#)
Cash out/finisher:
A) Tabata (8 Rounds :20 ON/ :10 OFF)
Hollow Rocks
B) Single Arm Ben Over Dumbbell Rows
4 x 10/arm