7 rounds for quality of
Bike, 3 mins
2 Deadlifts, 85% 1RM

Grunt Work
For distance:
9 min Sandbag Bear Hug Carry, 150/100 lbs
Every 1 min complete:
3 Ground to Over Shoulder + 9 Air Squats before continuing

Accessory Work
3 Rounds:
5 Eccentric Rear Foot Elevated Dumbbell RDL/side (:05 sec lowering and regular return)
10 Eccentric Calf Raise (:05 sec lowering and regular return)
8 Eccentric Straight Arm Band Pull down (:05 sec extension and regular return)