Outdoor WOD

A) 4-5 sets x10 reset deadlifts by feel.
*Go a little heavier than last week. If 1st week, take it very easy.
* Superset with 4 sets of 20 sec db farmers carry hold+ 20 sec db front rack hold (full grip on dbs)+20 sec db overhead hold
B) For time:
Run 200m
30 alt. db renegade rows (40-50lb/30-35lb)
Run 200m
30 db hang power cleans
Run 200m
30 db farmers carry lunges
Run 200m
*12 minute time cap

Home WOD

A) 4 sets of:
10 suitcase deadlifts/side controlled tempo
10 wide stance weighted good mornings
20-30 second reverse plank

B) For time:
Run 200m or 55 jumping jacks or 1 minute jump rope
15/side db renegade rows
Run 200m
40 alt. db hang power cleans
Run 200m
40 suitcase carry lunges (20 with each arm)
Run 200m

*Backpack modifications
Instead of renegade rows do 20 plank backpack pass throughs + 20 bent over back pack rows
40 hang power cleans
40 goblet lunges