Warm up:
Mobility
Crossfit Warm up x 2
Strength:
Sumo Deadlift 5-5-5-5-5 (Find 5RM)
135 - 185 - 225 - 255(5RM) - 265(2)
Dips Max-Max-Max-0-0
4 - 5 - 20
Deadlifts just felt off today, and the first two sets of dips were ring dips(my first time trying for reps), the last was standard dips.
Conditioning:
Tabata Squats Bottom to Bottom
Score: 11
A little taste of hell right there, I knew I was in trouble when during mobility I could barely hold a squat for a minute without my legs feeling like they were about to cramp.
Endurance:
Row 5k (23 mins 40 secs) - Cool down
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