Some heavy deadlifting with static core work, then another light fast but shorter metcon.
Strength
Every 3:00/ 5 Rounds
5 Deadlift *
Rest 30 secs
Plank Hold (30-45 secs)
Rest 1:00
*build to a heavy 5RM
WOD
” Flex Seal ”
16 Rounds:
20 Seconds Deadlifts (60/42.5)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest