Warm up
Banded Good Mornings
Dynamics
4 lengths x Accelerations
Strength
Deadlifts
Deadlifts with band
Then
3 x 10 or 5 x 5
Pause 10 seconds at the top
5 second eccentric
WOD
AMRAP 3
12 Box Jumps
12 Thrusters (95/65)
* 1 minute Rest *
3 minutes
Max Cals on the Bike or Rower