Warm-up:
200m Run then 2rds of:
DB OH Press x 5 + OH Walk Down and Back
6 RDL
7 Hollow Rock

Strength:
1a) Deadlift 6 x 60/65/70/75%
1b) Strict Deficit HSPU x 6-8 reps

WOD:
500m Row
40 Russian KBS (53/35)
30 Alt KB Snatch (53/35)
20 Ring Dip
10 Burpee Pull-up

Finish:
3 sets
Banded HS Curls x 20
IYTW’s