5DEC

On your GM don’t push yourself below parallel and if you can only go 50% of the way down because your range of motion isn’t there yet, drop the weight and push through these sets with a tempo, 3sec negative. On your DL, choose a weight at BW or higher, shoot for 6 Rounds!
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Strength:
Wide Stance GM 5x8
SL Box Jump 4x12
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METCON:
12AMRAP
20m Lateral Sprint (10/10) + 10x DL + 20m Lateral Sprint (10/10) + 200m Row
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Conditioning:
3-Mile Conversational pace