A. Weightlifting:
Deadlift – 3-3-3-3-3
(Work quickly to a heavy triple. Then you will perform 5 sets of 3 reps @ that weight. Rest 90s between sets.)

B. MWOD:
Reverse Hyper – 3 x 10
Back Extension Hold – 3 x 15s
 
C. WOD:
5 RFT –
20 Split Jumps
20 Med-Ball Sit-Ups (20/14)
20 Double Unders