Warm Up: 3 Rounds Of:

10 RKBS @lightweight

10 Front Rack Lunges with 1 KB @lightweight

10 KB SDHP @lightweight

10 Banded Good Mornings

Strength: Deadlift – Work up to 70% of 1RM then –

5 Reps @70%

5 Reps @ 75%

5 Reps @ 80%

5-10 Reps (as long as form allows it) @ 85%

*Rest 2 minutes between all sets.

WOD: For Time:

60 Wallball Shots @20/14lbs

50 Alternating OH Lunges @20/10kg Plate

40 Burpees to Plate

30 HSPU / Pike Push Ups

Time Cap: 16 minutes.