Warm up:
15 easy pulls on rower
5 t2b
5 good mornings with bar
15 med pulls on rower
10 thrusters with bar
5 bridge ups
15 hard pulls on rower
10 good mornings with bar
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Strength:
12 mins to find
Deadlift 1 RM
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WOD:
12 min AMRAP
15 cal row
10 weighted AMSU 20/14 (medballs)
*ball must touch behind your head*
3 Deadlift 325/225
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Cool down:
200 m walk/jog
then
QL stretch