Warm Up: 400 meter Run

30 Standing SPT

30 Good Mornings

10 Inch Worms

10 3-Way Deadlifts @empty bar

Strength: Banded Deadlift 5X6 @65-70%1RM.

*Work on correct back form on the way up and down!

Speed off the ground , controlled on the way down.

WOD: For Time:

50 Back Squats @100/70kg

40 DB Power Cleans @22.5/15kg

30 Burpees

20 DB Front Squats @22.5/15kg

1,000 meter Row

*Start with either the row/squats and finish with the other.

Time Cap: 18 minutes.