Warm-up & Mobility:

400m run then, Lax ball glute roll out

Strength:

Deadlift

5@60%, 5@65%, 5@70%, 5@75%

WOD:

Every minute for 6 total rounds= 18minutes

1) 45 seconds row for meters

2) 10 wall ball (20/14)  (Rx+  30/20)

3) 10/8 ring dips