Skill

Deadlifts
5x3, E2M

** 1 sec pause at the knee on ascent AND descent

WOD

50-40-30-20-10

** Step-up
** Cal of choice
** DB BP

Swift

5 RFQ

** 12 Ring rows
** 12 Rotating planks
** 12 Swimmer lifts
** 12 Knee extensions