Warm-up: 3 rounds 1 minute jump rope 10 hollow rocks 5 inch worm walk out w/ a push-up Deadlift: 5 x 6 @ 60% Press: 5 x 6 @ 60% Metcon: 3 x 5 minute amrap 1 rope ascent 10 kb swings (70/53) 10 push ups 10 box jumps (24/20") * max distance run in remaining time * Rest 2 minutes * Start over each amrap.. Obviously :)