Pre WOD

Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

WOD

For time:
50/35 Calories of Assault Bike (or 60/40 on Concept 2 Rower)
50 Pull-Ups
100-Foot Walking Lunges with KB/DB Farmer’s Carry (50/35 lbs)