Focus: 

Deadlift

5x3

increase weight each set

 

WOD: 

10 min Ladder

1 Deadlift 225/155

1 Burpee over bar

 

Reps increase each rd by 1

 

Finisher:

Assault bike Madness x 3rds

10 Cal

5 cal arms only

30 Lateral hops