Warm-Up

3 Sets:

500 Meter Row or 20 Cal Bike

Then,

3 Sets:

:10 Bar Hang
10 Sit-Ups
50 Meter Skipping High Knees
50 Meter Jog

Strength/Skill

Deadlift

9-7-7-5-3

Try to increase weight from last week. All reps should be touch-n-go.

WOD

10 Minute AMRAP:

2 Power Cleans 205/135
4 Strict Pull-Ups
6 Burpees