Start the day with some heavy back squat work, build up to a heavy 3 rep for the day.

Our met-con has dual rep schemes both descending. Dead lifts should be moderate – aim to go unbroken or 2 sets per round. Keep the push-ups legit with range of motion, and scale volume if needed.

Strength

Back Squat
Take 15 minutes to build to a heavy 3 rep for the day

Conditioning

12-9-6-3

Dead lifts (225/155)
Toes to Bar

24-18-12-6
Push-ups