WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –

WOD:

Work up to a 3RM Deadlift
(No bouncing, no dropping) 

Every 90secs for 5rounds-

3 back squats

-start at 70%

*you can go up in weight but focus on speed. NO GRINDING*

For time-

35/50 cal bike 

Extra Credit 

4 rounds NFT-

10 barbell RDL AHAP

Rest 1min 

1 min plank hold (add weight if you can)

Rest 1min