Lift: Banded + un-banded DL wk 2/3
3 + 5 x 5s : work to max (T&G) 15 min cap +10-20#

Wod: 8 min amrap
5 cals assault bike
7 burpees
9 kettle bell swings (55/35)
(I have the need, the need for speed)

Core buy out: {5 min amrap)
5 strict c2b / pull-ups
10 kipping Ttb