4 sets
2:30 AMRAP
12/10 Calorie Air Bike
12/10 Calorie Row
Max Distance Shuttle Run (25 ft down and 25 ft back)

-Rest 2:30 between sets-

Deadlift (Wave 3):
Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90%
Post: 3 sets of 10 Dumbbell Arnold Press