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Strength: FS / BS - 70% x 8, 75% x 8, 80% x 8 *People following all the extra squatting and Oly work should do BS here
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Strength: DL - 60% x 5, 65% x 5, 70% x 5 reps x 2 sets
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WOD: 12 Min AMRAP @85%
Row 350 Meters
10 Russian KB Swings - 106/70 Rx+, 70/53 Rx
5 Burpees over Erg
30 Double Unders Rx+, 20 Double Unders Rx
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Accessory: Dips - 3 x 12-15 Reps and Strict Pull Ups - 3 x 8-12 Reps