Strength: 3x10-12 Deficit Deadlift Shrug (Link these together, do not let go of the bar after the shrug)
WOD: 9 Min AMRAP
Start with a 5 minute AMRAP of:
10 Deadlifts (225/155)
4 Pistols (2 ea. leg)
Then, Row for Calories the last four minutes. Each calories is a rep. Write two scores on the board, the total reps of the 5 min AMRAP and the total calories rowed so you know where you were strongest and where you can improve.
REC: 400 Meter Banded Sprints