WARM-UP
500m run, spidermans, samson lunges, cossack squats, inchworms w/pushups, Jefferson curls

STRENGTH
Deadlift 3 x 3 @ 80-85% 1RM, 140#
My current 80-85% is around 120-128#, but that just felt too light in the warm-up. 140# felt really good like it used to.

WOD
AMRAP 12 mins:
400m Run
10 DB Deadlifts Rx: 20
10 DB Push Ups
10 Renegade Rows 20
10 Box Jumps Rx: 20

FINISH2 rounds + 4 box jumps

Should have done the competitor weight of 30#, 20 was waaaay too easy. Should have gotten a full 3 rounds in but mentally jumping on the box was rough after night of no sleep.