STRENGTH:

#deadlift

Every 1:30 for 13:30…

3 at 76%

3 at 76%

3 at 76%

3 at 80%

3 at 80%

3 at 80%

3 at 86%

3 at 86%

3 at 86%

BeachFit will do:

Every 1:30…

5 KB Deadlifts +10 KB Plyo Squats +:15 Plank

WOD:

#hero

6rds for time:  (22min)

100m Run

5 Burpees

10 American KB Swings (53/35lbs) 

15 Deadlifts (95/65lbs)

20 Back Squats (95/65lbs)

CASHOUT:

#thunderbro

3rds 

10 Bent Over Barbell Rows

10 DB Hammer Curls