Warmup: 2 rounds: 250M row + 20 L/R single leg jump rope + 5kb swings + 5 pull ups + 15 air squats
For quality: 2 rounds- + 5 L/R Single arm DB front rack tempo squat( 3secs down 3 secs up) + 30 second hollow hold or 30 second weighted plank
Strength: Back Squat( should be able start a warm upset @ 60%)
1×5@60% + 1×3@70% + 1×2@75% + 1×2@80% + 1×1@85%
WOD: RX: 1500M ROW + 30 Deadlifts(225/155) + 45 bar facing burpees
Scale: 3rounds 500M ROW + 10 Deadlifts(135/95) + 15 BURPEES 2 TARGET