1) DeadLift
3 sets of 5 reps
@ 60% (deload week)

2) Open WOD 14.4
In 14 minutes complete as many
rounds as possible of
60 Cal Row
50 Toes to Bar
40 Wallballs (20/14)
30 Cleans (135/85)
20 Muscle Ups

Optional Core Work:

50 x Russian Twists (use a KB
if able)
40 x Alternating Knee-Ups
(knee to opposite shoulder)
30 x Mountain Climbers
20 x GHD Sit-Ups (sub is
butterfly sit-ups)
10 x Rollouts
5 x Inverted Leg Extensions (if
unable then hold the inverted
tuck for 15 seconds)