Warm Up
2sets
Row 1:00
10 KB swings
10 scap pull ups
10 single arm ring rows
10 empty barbell front squats



Strength
4 sets
A. 3 deadlifts to the knee + 1 deadlift start at 60% your max DL
B. 10 x bent over rows- build load



WOD
"Freedom"
For Time
4 rounds
15 cal row
5 squat cleans 155/105 115/85 95/65
rest 1:00

3 rounds
10 cal row
5 squat cleans 135/95 95/65 75/55
100' shuttle run (25 feet increments)