SWOD

Every 6 minutes for 3 sets, complete:
a. Deadlift
– 5 reps @ 63.5%
– 5 reps @ 72.5%
– 5+ reps @ 81.5%

b. Barbell Bent-over Row x 10 reps
c. Banded or Cable Pushdowns x 10 reps

Notes: “+” means dig deep and do more reps if you can. The 3 movements should be performed back to back to back.

WOD

3 rounds for time of (11 min cap):
21 DB Deadlift (50s/35s)
15 DB Floor Press (50s/35s)
9 DB Thruster (50s/35s)

……….

BURN

2-3 rounds of:
10 RFESS, each leg @ 3011
10 Partner Hamstring Curls @ 30X1
20 DB Floor Press @ 3121
20 Banded Lat Pull Down @ 1111
5 Barbell Rollouts