SWOD

Every 2:30 x 5 sets
1 Deadlift @80-90% of 1RM
+ Deficit Strict HSPU or Strict Press at 50-60% reps of max unbroken Strict HSPU/Press

* Deadlift Deficit = blue 45# comp. plate
* SHSPU Deficit = 45/25# plate
* Strict Press = add 10# from test weight

WOD

50 Wall Balls (20/14)
30 Toes to Bar
50/40 Calorie Row
30 Toes to Bar
50 Wall Balls (20/14)

* Target time: sub 12 minutes
* Time cap: 16 minutes