Deadlift, 21-15-9

Warm Up:

1000m Row (easy), 2 minute DU's, High knee skips, Fannywackers, Walking lunges, Samson Stretch, Cossack Stretch

Strength:

Deadlift 5-5-5

WOD:

21-15-9

Thrusters 95/65#

Box Jumps 24/20"

Ring Dips

Cash out:

Tabata Abs

All workouts will be scaled to your individual fitness level.