*Only if you have more than an hour to train
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Strength: Deadlift - 5 x 3 Reps @ 85% - E3M
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WOD: 5 Rounds for time:
500 Meter Row
15 Russian KB Swings - 53/35 L1, 70/53 L2, 106/70 L3
5 Burpees over Erg
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Accessory:
Glute Ham Sit Ups - 3 x 15-20 Reps
Back Extensions - 3 x 15-20 Reps