Strength:
15 minutes of sled, prowler or yoke work.
Whatever you do, do it in 50 yard increments.
Have fun with it
Wod:
3 min row for max calories
2 min max toes to bar
1 min max burpees
1 min max deadlifts 225/155
Rest 3 min
3 min row for max calories
2 min max toes to bar
1 min max burpees
1 min max deadlifts 225/155