Back at it!!!
For the competitor there is a ton of loading. If you are following this just to get extra work I would NOT do the competitor deadlift metcon. Sub it out for class.
If you are a competitor; do this program as written. Add class if you want… If you do that; remove 7 mile assault.
Run 400 m+25 HE+3 min of mobilityx 3 rnds
8 x :20 on /:40 off free standing hs
A) 3 rounds 50 wb 30/20+25 ctb
A.1) 5 min to find 2 rm max btk hang snatch
B) 10 min emom 1 btk hang snatch
C) 1 min on 1 min off x 5 rounds
10 deadlifts 315/225+10 box jumps 30/24
Add 1 rep to each every round
D) 7 mile assault bike. Add in 3x:30 sprints, 2x:20 sprints, 1×1 min sprint.