Warm-up (15 Min.): Get your HSPU station set up so that you meet the standard. Row 1000m. Work up to workout weight for Deadlift. Then row at a moderate pace for 3 min prior to your start time.
WOD: 16.4
13 Min AMRAP
55 Deadlift 225/155
55 Walball 20/14
55 Calorie Row
55 HSPU