Wednesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 supine ring pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Deadlifts 5-5-3-3-3

Then:  30 straigt leg deadlifts at 40% of your 3RM

WOD:

12 deadlifts (225/145)

9 box jumps (30/24)

6 dead hang pull ups

AMRAP 15 minutes