Lift: Banded + un-banded DL wk 1/3
3 + 5 x 5s : work to max (T&G) 15 min cap

Wod 1: 6 min amrap
200 m row (Speed)
20 kettle bell swings (Unbroken)

2 min transition

Wod 2: 6 min amrap
200 m run (speed)
7 burpee box jumps

Core buy out: {6 min ETA}
10-20 dips
30 jack knives
3rft