Pre WOD

Deadlift

1 X 5 @ 75%

1 X 3 @ 85%

1 X 1+ @ 95%

*based off 90% of 1RM

**add 5-10lbs

Workout of the Day

10:00 AMRAP

2 Library TNG Deadlifts (Athlete Choice, Heavy)
8 Russian KB Swings (70/53)
32 Double Unders

Post WOD

3 sets for quality
12 Deadbugs
10 BB rollouts
30 Alt. Plank Hip Taps