Wendler  
deload- back squats
5 reps @ 40% 
5 reps @ 50%  
5 reps @ 60%
 
WOD
"This is a Sprint"
500m row
30 burpees
time cap 6:00
 
then- not for time but for quality
3 rounds
5 single are Turkish sit ups- right

1 Turkish get up- right

100' overhead carry- right

then all on the left side
build load to a heavy KB