Warm Up x 2

 Row 200m, 15 KB swings, 10 hanging knee raises, 15 leg forward leg swings ea. leg

Mobility

2 sets of 8 squat holds 6 seconds each - focus on elbows inside knees driving knees outward

Workout

Deadlift- 1RM 
Pull-Up- work up to 8 @ 8-9RPE

For time:
Row 500m
50 Burpees

Intermediate On-Ramp Class

Deadlift work up to 1 @ 8-9RPE
Pull-Up- work up to 8 @ 8-9RPE

For time:
Row 500m
30 Burpees

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