Lifting:
Deadlift @80%
Every :90 2 reps for 7 sets
Set 8 = 3 reps
WOD:
3 rounds for time of:
25/20 Assault Bike Calories
30 Single Dumbbell Reverse Lunges, 50/35 lbs
100 Double Unders
* 16 minute Cap
Accessory: 3 sets
10 Db Z press ea arm
10 Db curls ea arm
10 bent over row ea arm