WOD:

A. 8 min AMRAP
10 Burpees
20 Deadlifts @ 135lb/95lb
200m Run
40 Double Unders
*Have 1 of the two 8 min AMRAPs be a 200m Row

55+/15- ; 115/75lb
Rx+ 175lb/115lb

rest 6 min between everything above
(perform both 8 min am raps prior to moving to core/accessory below)
B. 3-4 sets for quality: (rest as needed however complete within 10 min)
15/15 Russian twists w/ plate
15 Anchored strict sit ups
20 Barbell Bicep Curls