Friday

"Be not wise in thine own eyes, fear the Lord and depart from evil. It shall be strength to thy navel and marrow to thy bones." 

Proverbs 3:7-8

Strength

Warm-up with 300x double-unders

then

Trap bar deadlift 

5-5-5

then

10 Rounds:

1 min versa-climber, rower, airdyne or hill sprint

1 min recovery