Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 


 4 rounds for time
 200m sprint (row)
 12 burpee over sandbag
 14 dball cleans over alternate shoulder (80/60)

  4 sets:
 Plank 60 sec
 Side Plank 30 sec
 Side Plank 30 sec
 rest 30 sec