Warm Up
Mobility
5-3-1 Strength Movement
Front Squat or Back Squat
5 reps @ 75%, 3 reps @ 85%, 1 rep or more @ 95%

pick CrossFit or Accessory Movements after 5-3-1 NOT BOTH
CrossFit
3 Rounds for time of:
Row 500 Meters
15 Overhead Squats 95M/65W
Row 500 Meters
15 Dead Lifts 225M/155W
Accessory
Deficient Stiff Leg Dead Lifts 10 sets of 2 reps on 45#plate – 135M/95W
Heavy Good Mornings (arched back) 3 x 5 reps
400 Meter Backwards Sled Pull 135M/90W
50 Knee to Elbow (not for time)
Cool Down
Stretching