warm-up

row 250

mobility

stamina

weighted push-ups 45/25

2 min amrap

WOD

row 15 pulls(for distance)

max rep deadlift

choose a weight M-315-275-225-185 W-255-225-185-155-135-115-95

15 burpees

rest 2 min

4 rounds

 

for the deadlifts: take no longer than 3 sec. between reps