Warm Up
3 rounds
Run 200m
5 sumo inchworms + push up
15 banded lat pull downs each side
5 empty barbell Kang squats



Primer
staggered stance deadlifts https://youtu.be/y1g9xL5v4_o
3 sets of 6 reps each side-lighter loads, focus on positions

Strength
Deadlift
3 sets
3 reps @ 65%
3 reps @ 75%
3 reps @ 80%

WOD
"Dead Cindy"
5 rounds for time
5 pull ups
10 push ups
15 air squat
Deadlift*
5-4-3-2-1 by round increasing loads starting at 65%