WOD Fr

Warm-up
3 rounds
gymnastic swim

8x20s on/10s off

ring rows
4 high knees from plate w/broomstick

deadlift w/barbell
sit ups

Basic Strength
Deadlift (1×5)
work up to a heavy set of 5
*no tng

deadlift from rack (above knee)
10×3
*increase weight as needed
*start at heaviest from A

50ub russian swings