Warm-Up

2:00 bike, row, ski

3 Sets:

10 Banded good mornings
5 Single DB press
10 Sampson lunges

Strength/Skill

Tempo deadlifts

9-7-5-4 @ 20X1

WOD

Every 90 seconds for 18 Minutes (4 sets):

Station 1 – Alternating top down DB bench x 20 Reps(10 per)
Station 2 – Farmer carry x 100 meters
Station 3 – Supine barbell row x 10 reps