Warm up
3 min jump rope
2 min burpee – aim for 10-15 a minute then rest
10 Pose pull ea leg
15 Stiff leg DL
2 min couch stretch ea side
10 stiff leg DL

Strength Deload week
Deadlift using 90% of your 1RM + 10lb = 350
Empty bar DL x 10 3 sec down hold for 1 and explode up.
50% = 175x 5
50% = 175 x 5
60% = 205 x 5

WOD
6 rounds NOT FOR TIME
3 DL @ 75% of your 1RM = 285
5 Box jump 30/24 If you can go higher do so! Try for 40/30in if possib
7 Strict press @ 75% = 65lb