Pre WOD:

Bench Press
30 Bench Presses 75%

Break= Rest 90 sec

WOD:

Every 5 min for 30 min: (6 sets)
35/27 Cal Erg
20 DB Deadlift 2*22.5/15 kg (50/35 lbs)
15 Box Jump Overs 30/24 lbs
Target time: 3-4 min per interval

Post WOD:

60 min Zone 1-2 on Optional Erg/Run

* This can be placed any day of the week as a separate session