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′