Warm up

8 rounds of:
Run 400 meters
Rest 90 seconds

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Scaling this WOD:

The intent of this workout is to keep a fast pace with minimal rest rather than running a long cumulative distance. The first set should be as close to an all-out effort and the subsequent sets should strive to achieve a similar pace. This workout will require you to push through fatigue as 90 seconds of rest is not enough time to fully recover.
Four sets of:
Deadlift x 5 reps, medium weight
Rest 20 seconds
L-Seated Dumbbell Press x 5 reps
Rest 3 minutes