Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds

10 ground to overhead with bumper

5+ dips

10 V-ups

Workout warmup:

Take 10 minutes to do:

5x3 deadlifts working up to your workout weight.

Warm up lunges between sets

Workout:

For time:
Row 1000/800m
Then
5 rounds of:
10 Deadlifts 185/135 RX+ 225/155
20 OH lunges with bumper. 45/25lb
Lift:

Bench Press, warm up to 75% then:

6x3 at 85% ish, if you did this last week, add 5+lbs.

Skill:

Accumulate 30 strict HSPU, use bumpers and ab mat if necessary