Strength: Deadlift 8x1@95%

Wod: for time
Buy in:400m run
50 DUs
40 wall ball@9/6
30 DUs
20 wall ball@9/6
10 DUs
Buy out:400m run

Strength: build upto 95% of your 1rm then perform 8 singles , no TNG reps.

Wod: this is a sprint Wod , aim to move fast and limit rest periods, for RXd athletes aim to go unbroken on wall ball or max 2 sets.