WOD

Friday

Strength: deadlift

3-1-3-1-3-1-10

1 set E2min, 7x, adjusting wts between sets

Metcon: "Shut In"

3 rounds of

30/20 cal row

30/20 cal bike

30 x 10m shuttle sprints

---- 3 min rest ----

Virtuosity training (optional)

Up to 3 rounds of

12 Romanian deadlifts

24 GHD or anchored/wtd sit-ups

100m F. rack KB carry

40' handstand walk

---- 2 min rest ----