Mwod: Row 300m, Roll quads and upper back x 20 passes each, Couch stretch x 2mins/side, Roll chest & shoulders with ball on rack x 1min, Band lat stretch x 1min/side
Deadlift: 3 @ 70%, 3 @ 80%, 3+@ 90%
Crab walk 3 x 10/way
WOD: Amrap in 3 mins, Rest 2 mins
Repeat x 3 Rounds for max rounds
DB Thrusters x 3
Box Jump x 6
KB Swings x 9
Deadlift: 3 @ 70%, 3 @ 80%, 3+@ 90%
Crab walk 3 x 10/way
WOD: Amrap in 3 mins, Rest 2 mins
Repeat x 3 Rounds for max rounds
DB Thrusters x 3
Box Jump x 6
KB Swings x 9
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