Strength/Skill:

12 Tempo Romanian Deadlift @60-65%
12 Tempo Romanian Deadlift @60-65%
12 Tempo Romanian Deadlift @60-65%
12 Tempo Romanian Deadlift @60-65%
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank.

Metcon:

AMRAP 15 Minutes
1-2-3-4
Rope Climbs
25-50-75-100ft Sled Push (180/145)

*After 4 Rope Climbs and 100ft sled go back to 1 and 25ft to start the sequence over!