Warm-up:
4 Sets:
Row 250m
30′ Forward Crawl
10 Split Stance Romanian Deadlifts/side, light, controlled eccentric
Strength:
Deadlift 8RM
WOD:
3 Rounds For Time:
5/4 Rope Climbs, 15′ Ascent
15 Deadlifts, 315#/205#
TIMECAP: 14:00
Extra Work: Squat Clean Thruster, 30 For Time, 155#/105#