Friday

Lift:

Dead lift

Take 10 Minutes to warm up

5 reps at 40%, 50%, 60%

Every 3 Minutes

5 reps at 75%

3 at 85%

1 at 95% +9 reps,drop weight slightly if needed but try to get those extra reps!

stay at each percentage for 2 rounds

Wod

2 rounds of

30 sumo deadlift High pulls 115/75

20 Burpees

10 Strict Pull ups