Deadlift (6 x 3 @80%)
Romanian Deadlift (RDL) (4 x 8; heavier than last week)
Bench Row (4 x 3 weight DB drop set)
Single-arm dumbbell bench row

Use a heavy, medium and light DB. Max rep each one in that order, all on the same arm. Repeat with the other arm.
Optional Strength
Bulgarian Split Lunge
4 x 8-12 per leg

4 Rounds
15-20 Banded Hip Thruster
8-15 Sumo Deadlift – medium load

4 Rounds
50 ft Walking Lunge
12-15 GHD Back Ext.

Metcon (Time)
10 Rounds for Time
10 Cal Assault Bike
10 Heavy Wall Ball
Optional Core:
Good Morning
5 x 5-8; medium to heavy

Turkish Get Ups
8 min AMRAP, alternating