Metcon:
For time
5 rounds of
5 Shuttle Runs (25ft down and back=1)
4 Squat Cleans 225/155lbs
3 Rope Climbs
Rest 1 min
— Rest 2 mins —
3 rounds of
10 Shuttle Runs
5 Front Squats 225/155lbs
1 Rope Climb
Rest 30 secs
-Scale Clean weight to 80%
30 min cap

Accessory Work:
Every 2:30 for 5 Rounds
Deadlift 1×3 at 82% 1RM
Deadlift 1×3 at 85% 1RM
Deadlift 1×2 at 87% 1RM
Deadlift 1×2 at 90% 1RM
Deadlift 1×1 at 92% 1RM

Mobility:
3 min hamstring smash per side
3 min forearm smash per side