Today is the start of a strength cycle. We’re going to focus on squats and deadlifts – these are the biggest lifts we can do to get strong overall. Take 20-25 minutes to find a new 2RM deadlift. These should be touch and go reps, no regrip or reset at the bottom. The metcon is a sprint – row 1000m and then do 40 burpees as fast as possible. If you’re running in heats, go in front of the rower to let the next heat setup their rowers!

Strength

2RM Deadlift

Conditioning

For time:
1k row
40 burpees