Thursday, October 3rd

Warm-up/5Min AMRAP
10 Pulls on rower
8 Banded Good-mornings
6 Ring Rows
4 Bird Dogs
Strength
Beginner and Intermediate-5×5 Conventional Deadlift @ 65-70%
Advanced-5×5 Banded Conventional Deadlift @ 55-60%
WOD-2 RFT
18 HSPU
15 Cals on Rower
12 T2B/K2E
9 Squat Cleans (155/105)