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21-, 15-, 9-rep rounds of:

Deadlifts (225/155)

Shoulders-to-overheads (125/75)

Time cap: 12 minutes

Rest as needed, then 10 rowing intervals: 30 seconds on, 30 seconds off for max distance.

STOs can be any movement: presses, push presses, jerks.

Your coach will help you choose the right deadlift weight. Remember how your hamstrings felt after Brett, and choose wisely. If your 1RM is 200, putting on 165 for 45 reps is not a good idea. On the rower, retain the rigid core you used on the deadlifts. Avoid over-reaching with a round back on the pull. Row with grace and power.