Strength

Dimel Deadlifts – 5X5 @ 40% of deadlift 1RM

15 Situps between sets

WOD

With the clock at 0:00 – 30 Burpees

When the clock gets to 4:00 – 40 Romanian Deadlifts @ 40% Deadlift 1RM

When the clock gets to 8:00 – 50 Wall ball (20/16)

When the clock gets to 12:00 – 40 Knees to Elbow 

Clock stops at 14:00.  

Penalty Run – Run 400m if you didn’t complete the reps in the time alloted.