Friday

Pre WOD

Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 2 reps @ 85-90%

WOD

Three sets for max calories of:
45 seconds of Assault Bike
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds
45 seconds of Front-Leaning Rest on Rings
Rest 75 seconds