Warmup: 3 rounds of 10 HOD Pushups + 10 Ring Rows + 10 Air squats

Skill: Practice deadlifts. 

 

WOD: 3 x 5 @ 90% of 5RM of Deadlift (20 minutes)

 

and Bench. (20 minutes)

 

If you benched last week, add 5 lbs to working weight. 

 

If you do not know your 5RM for either of the lifts, find it today. 

 

Finish with 50 wall balls, for time