Warmup
Row 500M

3 rounds
5R/5L kettlebell single leg deadlift
10 kettlebell swings
10 abmat situps

Strength 5/3/1 Deload week
3×5 Squat(40/50/60% 1RM)

Conditioning
10 minutes AMRAP
20 sledge hammer strikes on tire
10 ghd situps