A. Deadlift wave ladder: (based on tough 5 from 2 weeks ago)

Wave 1: 80% x4 80% x5 80% x6 

Wave 2: 85% x4 85% x5 85% x6  

OR Free Trial Class (if new to CrossFit): E2MO2M for 20 min: 0-10: 6 dowel bar hip hinge +  6 banded hip hinge from the post 10-20: 6 KB deadlifts  

B. For time (14 min CAP): 

-12 lengths DB hex carry (rx: 35/25; fx: 25/15) (inside)

-2:00 rest.

Then, 

-3 Rds: 1:00 rest between rounds

-200 m Run

-16 unbroken heavy KBS (rx: 32/24 kg; 20/12kg *looking for consistent running splits) **run behind the building past the  wood shop as opposed to around the white building.