Strength/MetCon

I. Deadlifts (light day) 5 - 5 - 5 - 5 - 5

40% of 5Rm - 70% - 80% - 80% - 80%
50kg - 90kg - 100kg - 100kg - 100kg

II. MetCon
10-9-8-7-6-5-4-3-2-1
Deadhang Pullups
Ghd Situps
30" Box Jumps
15:11