STRENGTH:

#deadlift  (15 min)

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

*Workup to a Heavy 3 rep if not certain of max. 

WOD:

#hangnail

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35) *Switch hands every 5 reps

25/18 Calorie Assault Bike  (Equal Cal Row, Erg Bike, Ski Erg)

20 Barbell-Facing Burpees

15 Deadlifts (275/185) *If not at Rx, approx  60% of 1RM  *BeachFit will do KB Deadlift

CASHOUT:

#midline

1-3 Giant Sets:

6 Double DB Romainian Deadlifts (Rx Glute Ham Raises)

9 Barbell Rollouts (Rx+Strict Toes to Bar)

15 Banded Good Mornings (Rx+Weighted Hip Extensions)

21 Weighted AbMat Sit-ups