Strength
3 sets- super set
A. T-bar row x 8 reps @ 20X1.   https://www.youtube.com/watch?v=-4DgImN_G7o
B. Filly carry (one up, one down at side) x 50m- 25m each side
 then
Snatch grip deadlifts
3 sets of 8 reps @ 20X1 start at 50-55% 1 RM snatch
 
 
WOD
"Toasted Buns"
3 rounds for time
400m run
18 box jump overs 24/20"
20 alternating DB snatch 50/35. 35/20