Wednesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 chin ups

10 abmat sit ups

10 back extenions

10 squats

Strength:

Deadlifts 5x5

Then:  30 straight leg deadlifst at 40% of your 5RM (10-10-10)

WOD:

7 deadlifts (275/180)

7 rope grip pull ups

7 kettle bell swings (70/45)

25 double unders

30 second plank

AMRAP 15 minutes