Wod
warmup
500m row
good mornings
40 double unders
30 God back extensions
foam roll
skill
10 minute EMOM
3 deadlifts 275/165
+
5 burpees over the bar
wod
3 rounds
30 Russian Kb swings 1.5/
30 ab at situps
30 kb push pres 15 each side
challenge wod
15 minutes on rower followed by 30 strict pull-ups