STRENGTH

Every 2:00 x 4 sets
5 Paused Deadlift
-pause 2s at knee

WOD

For Time

Buy in:
800/650m Row or 1600/1300m Bike

Then 3 Rounds of:
14 Alt. DB Snatch @15/10kg
12 Burpee Over DBs
10 Box Jump @60/50cm

Cash Out:
400/300m Row or 800/600m Bike

Time cap: 15 min.

Rx+:
Buy in: 1000/800m Row or 2000/1600m Bike
Dumbbell @22.5/15kg
Cash out: 500/400m Row or 1000/800m Bike

ACCESSORY

3 rounds of:
6/6 KB Pull Through
10/10 Banded Low to High Rotation