250 Meter Row
5 - Six Count Burpees
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Strength: DL - 5 x 5 E3M
Set #1 - 60% Warm Up
Set #2 - 75% Warm Up
Set #3 - 85% Goal Weight
Set #4 + 5 - 10lbs
Set #5 + 5 - 10lbs - if Set #4 was a fail do drop set at 75%
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WOD: For time - 20 Min Cap!
27-21-15-9
Calorie Row
Deadlift - 95/65 L1, 135/95 L2, 185/135 L3
Knee Raises L1, T2B L2/L3
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Accessory: Single Leg RDL - 3 x 10-12 Reps