Crossfit

A) Tempo deadlifts 4×5 reps
3 second descent on each rep
~60-65% 1RM.
Superset with 10-15 deficit pushups and 10 db back flies
*Lighten load on deadlifts if still sore from Wednesday
B) 10 minute AMRAP:
6 squat cleans (95/65lb) or (115/75lb)
10 abmat situps
6 push jerks
30 second plank hold on hands
*One plank, keep the butt down and the shoulders directly over the hands