Warmup

30″ Banded Goodmornings
30″ Banded Pull Aparts
30″ Down Ups
30″ Inch Worms
2 ROUNDS

Specific Warmup

Empty Barbell
5R
10 Hang Deadlifts
10 Barbell Goodmornings
10 Deadlifts

Strength

10 Minutes to build to a heavy 3 Rep max Deadlift

into: 5-5-5-5 @ 85% of 3 RM

Go every 2′

WOD

5 Rounds for time

10 Deadlifts (85/55)
20 American Kettlebell Swings (16/24)
400M Run

Timecap: 18′