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

WOD:

Work up to a 5RM Deadlift

(No bouncing, no dropping) 

Every 90secs for 5rounds-

5 back squats

-start at 60% 

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

3 rounds NFT:

10 (each leg) barbell reverse lunge AHAP 

10 (each leg) barbell step ups AHAP 

Extra Credit 

For time- 

30-20–10 reps of 

Shoulder to Overhead 95/145 

50-40-30

Wallballs 14/20 10ft