Front Squat deload

4 x 5 reps at 60% of last weeks one rep max

No heavier as is deload

Accessory Work

5×5 Supine hip extensions off floor with barbell

in between sets 5 x 10 banded goodmornings

WOD for time

Row 500m

then 3 rounds

15 Press ups

10 box overs

then row 400m