BARBELL
1) BB Warm-up
2) Deficit Deadlift, 1×5 @ 80%

BODY-WEIGHT ONLY
RX / 5 RFT
Min 1 – Run 100m
Min 2 – 30 sec Plank Hold + 15 Hollow Rocks
Min 3 – 10 Squats + 5 Push-ups
Min 4 – 50 Single-unders
__________
RX+
Min 1 – Bike 10 cals
Min 2 – 30 sec T2B Hold + 15 T2B
Min 3 – 10 Squats + 5 Push-ups
Min 4 – 50 Double-unders

WOD
5 RFT / 20 cap
7 Deads 225/155 | 205/135
9 Bar facing Burpees
11 cals Row