SWOD

3 sets of:
Deadlift x 5 reps* @ 80%
Zercher Hold x 10 seconds – AHAP
Ring Support (arms extended) x 10 seconds

*Note: On the third set of Deadlift perform an AMRAP with at least 5 reps.

WOD

For time (12 minute cap):
50-40-30-20-10 of Double Unders
25-20-15-10-5 of Box Jump Overs (30″/24″)