CFE:

24m AMRAP
400m run
3 rds Cindy: 5 pull-ups
10 push-ups
15 air squats

CF:

A. Warm-up
B. Zero Bounce Deadlift
5×3 @75-87.5% of 1RM
C. 4 Rounds:
10 Bar Muscle Ups
15 Double Kettlebell Deadlift 70/53
-Additional Work-
D. 3 Rounds:
Run 1 Mile
Rest 3:00
E. 10 Rounds:
Bike 10/7 Calories
10 Heavy Russian Kettlebell Swings 70/53lbs(+)