7-10-13

Workout

Mobility
Warm up

Fitness 
12 min AMRAP @ 85%
500 m Row
10 Deadlift 185/155
5 Burpees

 Rest 6 min

12 min AMRAP @85%
350 m Run
10 Russian KB Swings
5 Dips

Lady's
1)  Deadlift; build to a moderate 3 rep effort
Then
3 Rounds for time
500 m Row
12 Deadlift (Bodyweight)
21 Box Jumps 20"

Power
Rest