Strength:

EMOTM, Alternating Minutes X 10

Dead Lift 5X8 at 65% of 2 RM

Max L-sit hold or 30 sec

WOD:

You can start at any of the following to complete:

5 min AMRAP

50m sled push (180/120)

50m jog

3 min rest

5 min AMRAP

7 DL (225/145)

1 rope climb

3 min rest

5 min AMRAP

250 m row

6 burpees over rower