STRENGTH: (15 Min Cap)

Sumo Dead Lift
4×6 reps for max load, unlimited rest between sets

WOD:

#Kristine

3rds for time:

500m Row (400m Run/400m Erg, or 20/15 AirDyne)

12 Deadlifts, Bodyweight **Scale to 3/4 bodyweight UnLoaded KB Deads

21Pullups  **Scale to Ring Rows

CASHOUT:  

Strength Accessory 1-3 rounds

A.  3×6 Single Leg Step ups (6/side before switching)
B.  3x :40 Weighted Bridge Hold  Rx+ GHD Raise
C.  3×20 Weighted Sit up – feet anchored with dumbbell across chest