Strength
Deadlift – EMOM for 8 min @ 85% 1RM
—Focus on mechanics & speed.
Conditioning
For Time
30 KB Swings 88/53lb
800m Row
25 KB Swings 88/53lb
600m Row
20 KB Swings 88/53lb
400m Row
15 KB Swings 88/53lb
200m Row
Assistance
3×15 Weighted Back Extensions
WOD Notes: Make sure to set-up KB near rower to minimize transition time. KB should be a little heavier than normal if possible. Assistance work should be done with a barbell behind the neck in the low bar position.
