Warm Up
3 sets
5 barbell deadlifts
5 barbell hang power cleans
5 barbell strict press
5 yoga push ups
50 jump rope single unders


Strength- body composition (15:00)
3 sets
A. segmented clean deadlift: 3131; 6-8 reps
B. half kneeling barbell press: 20X2; 4-5 reps/ knee

3 sets
C. deficit landmine single leg RDL: 3010; 8-10/leg
D. single arm DB push press: 30X1; 8-10 reps/arm

WOD
"Transfer"
Every 4:00 for 5 rounds
30 air squats
20/14 cals row
10 lateral burpees over the erg
*record splits*