1. Deadlift 3×5 @ add 5-10lbs to last weights week. 

2. a. Pull-up 6x

    b. Lunge 40yds down and back 1 ammo can in suitcase carry position. Alternate hand used each round. 

4x 

3. 500m row. 1:15 rest. 6x

Post weight used and results in comments.