WU: 100m Row
20 Banded Good Mornings
200m Row
15 Plank to Down Dog
15 Banded Good Mornings
300m Row
10 Banded Good Mornings

AC: 2Rds
20 Banded rows from rig
20 SL RDL’s (no wt)
10 Banded High Pulls from rig

Prep:Full Body Foam Roll
Strength: DB PP 8-8-8-8

WOD: AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

Scaled:
DBs 40/25
40/30 Ring Rows
Burpees in place or burpee step out
DL 195/135