Baseline:

ROM Drills ~10minutes

500m row
3 rounds - 10x KB swings (35#/25#), 10x push ups, 10 sit ups
Warm up to 1RM Deadlift:
Gene = 345#
Gio = 355#

Strength:
Deadlift - 3 reps 10x at 70% of 1RM Deadlift (245#)

Work Capacity:
150x DB Thrusters (35#/25#)

Durability:
3 rounds - 20x GHD situps, 10x back extensions
(Only got 1 round…)

Stretch + Hydrate & Fuel