STRENGTH

4 sets (RPE 6-7)
8/8 Half Kneeling DB Row w. 2s pause at top
8/8 Goblet Split Squat w. 2s pause at bottom
(knee above the ground)
1 min rest btw sets

WOD

Every 4:00 x 4 sets
12 Barbell Deadlift @50/35kg
12 Burpee Over the Bar
15/12 cal Row

Goal: sub 2:30/set
Rx+: 70/45kg, 18/15cal Row

ACCESSORY

3x
20/20s Suitcase KB Deadlift Hold
15 Banded Pull aparts