WOD: March 27th, 2017

Strength

Deadlift
Work up to a heavy 5 TNG deadlift (10 min time cap), then at the same weight 5 min EMOM x 2 reps

Conditioning

Fitness
For time:
21-18-15-12-9
Knee Raises
burpees to Bar

Scaled
For time:
21-18-15-12-9
K2E
burpees to Bar

RX
For time:
21-18-15-12-9
T2B
burpees to Bar

Accessory

5 RNFT, choose weights for quality:
10,10,10,60 sec
oblique side bends (barbell or KB)
back extensions (GHD or floor)
strict HSPU
weighted wall sit