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